START IT UP

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

Rating:

Created By:

Jayel1046 on June 09, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Dumbbell Flyes	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Forearms
Dumbbell Wrist Curls	15 lbs.	20	60
	15 lbs.	20	60
Chest
Machine Chest Press	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Triceps
Machine Triceps Extensions	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Thighs
Glute Machine Press	50 lbs.	10	60
	50 lbs.	10	60
Abs
Incline Sit-Ups	-	20	30
	-	20	30
Leg Raises	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
Treadmill Running	3 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	10	60
	-	10	60
	-	10	60
Chinup	-	10	60
	-	10	60
	-	10	60
Shoulders
Machine Shoulder Press	30 lbs.	20	60
	30 lbs.	20	60
Trapezius
Dumbbell Shrugs	30 lbs.	20	60
Lower Back
Machine Low Back Extensions	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Back
Seated Cable Rows	30 lbs.	20	60
	30 lbs.	20	60
Thighs
Glute Machine Press	50 lbs.	10	60
	50 lbs.	10	60
Abs
Bench Knee Tucks	-	20	30
	-	20	30
Hanging Leg Raises	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	5	-
Treadmill Running	3 miles	30	-

No comments have been posted yet.