This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Chas4 on December 11, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches--30
--30
--30
Incline Sit-Ups--30
--30
--30
Thighs
Barbell Squats95 lbs.12120
95 lbs.12120
95 lbs.12120
Angled Leg Press170 lbs.1290
170 lbs.1290
170 lbs.1290
Leg Extensions60 lbs.1290
60 lbs.1290
60 lbs.1290
Lying Leg Curls40 lbs.1290
40 lbs.1290
40 lbs.1290
Calves
Standing Calf Raises160 lbs.1060
160 lbs.1060
160 lbs.1060
160 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press85 lbs.1090
85 lbs.1090
85 lbs.1090
Machine Incline Chest Press120 lbs.1090
120 lbs.1090
120 lbs.1090
Cable Crossovers30 lbs.1090
30 lbs.1090
30 lbs.1090
Flat Bench Dumbbell Flyes25 lbs.1090
25 lbs.1090
25 lbs.1090
Biceps
Standing Barbell Curls35 lbs.1290
35 lbs.1290
35 lbs.1290
Seated Hammer Curls25 lbs.1090
25 lbs.1090
25 lbs.1090
Abs
Machine Crunches130 lbs.1030
130 lbs.1030
130 lbs.1030
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-

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