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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Rating:
 Unrated
Created By:
jstaroc on January 10, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats130 lbs.1090
130 lbs.1090
130 lbs.1090
130 lbs.1090
Barbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Stiff-Legged Deadlifts35 lbs.1490
35 lbs.1490
35 lbs.1490
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Donkey Calf Raises210 lbs.1060
210 lbs.1060
Seated Calf Raises60 lbs.1260
60 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press40 lbs.860
40 lbs.860
40 lbs.860
Lateral Dumbbell Raises12 lbs.1060
12 lbs.1060
Front Dumbbell Raises10 lbs.1660
10 lbs.1660
Trapezius
Barbell Upright Rows60 lbs.860
60 lbs.860
60 lbs.860
Dumbbell Shrugs45 lbs.1160
45 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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