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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

Jonshaf on April 18, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Pec Deck Flyes	60 lbs.	11	60
	60 lbs.	11	60
Back
Close-Grip Pulldowns	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Wide-Grip Front Pulldowns	105 lbs.	10	60
	105 lbs.	10	60
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Trapezius
Dumbbell Upright Rows	25 lbs.	8	60
	25 lbs.	8	60
Triceps
Machine Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

looking forward

BWaddell

April 18, 2010 at 11:52pm