STUMPDADDY41

Use this Workout Plan

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:

Stumpdaddy40 on May 15, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	10	60
	155 lbs.	10	60
	185 lbs.	10	60
Pec Deck Flyes	-	max	60
	-	max	60
	-	max	60
Incline Barbell Press	-	max	60
	-	max	60
	-	max	60
Pushups: Kneeling	-	max	60
	-	max	60
	-	max	60
Decline Barbell Press	-	max	60
	-	max	60
	-	max	60
Back
One-Arm Dumbbell Bent-Over Rows	-	max	60
	-	max	60
	-	max	60
Wide-Grip Front Pulldowns	-	max	60
	-	max	60
	-	max	60
Seated Cable Rows	-	max	60
	-	max	60
	-	max	60
Close-Grip Pulldowns	-	max	60
	-	max	60
	-	max	60
Wide-Grip Behind-The-Neck Pulldowns	-	max	60
	-	max	60
	-	max	60
Face Pull	-	max	60
	-	max	60
	-	max	60
Abs
Crunches	-	-	30
	-	-	30
	-	-	30
	-	-	30
Flutter Kicks	-	-	30
	-	-	30
	-	-	30
Dumbbell Side Bends	-	-	30
	-	-	30
	-	-	30
	-	-	30
Medicine Ball Rotations	-	-	30
	-	-	30
	-	-	30
Biceps
Standing Alternate Dumbbell Curls	-	max	60
	-	max	60
	-	max	60
Standing Barbell Curls	-	max	60
	-	max	60
	-	max	60
Barbell Preacher Curls	-	max	60
	-	max	60
	-	max	60
Zottman Curl	-	max	60
	-	max	60
	-	max	60
Calves
Standing Calf Raises	-	max	60
	-	max	60
	-	max	60
One-Leg Dumbbell Calf Raises	-	max	60
	-	max	60
	-	max	60
Forearms
Weight Roll-Ups	-	max	60
	-	max	60
Bar Hold	-	max	60
	-	max	60
	-	max	60
Lower Back
Back Extension: Ground	-	max	60
	-	max	60
Deadlifts	-	max	60
	-	max	60
Plate Good Morning	-	max	60
	-	max	60
Shoulders
Machine Shoulder Press	-	max	60
	-	max	60
	-	max	60
Lateral Dumbbell Raises	-	max	60
	-	max	60
	-	max	60
Front Dumbbell Raises	-	max	60
	-	max	60
	-	max	60
Cross-Body Cable Raises	-	max	60
	-	max	60
	-	max	60
Lateral Cable Raises	-	max	60
	-	max	60
	-	max	60
Rear Cable Raises	-	max	60
	-	max	60
	-	max	60
Standing Shoulder Pull, External Rotation	-	max	60
	-	max	60
	-	max	60
Standing Cable, External Rotation	-	max	60
	-	max	60
	-	max	60
Trapezius
Barbell Shrugs	-	max	60
	-	max	60
	-	max	60
Cable Upright Rows	-	max	60
	-	max	60
	-	max	60
Triceps
Triceps Cable Pushdowns	-	max	60
	-	max	60
	-	max	60
Lying Triceps Extensions	-	max	60
	-	max	60
	-	max	60
Close-Grip Bench Press	-	max	60
	-	max	60
	-	max	60
Triceps Ladders	-	max	60
	-	max	60
	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	0	-
Wii Fit	0.000 miles	0	-
Wii Aerobics	0.000 miles	0	-
March in Place	0.000 miles	0	-
Wii EA Active	0.000 miles	0	-
Sex	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	10	60
	155 lbs.	10	60
	185 lbs.	10	60
Pec Deck Flyes	-	-	60
Incline Barbell Press	-	-	60
Pushups: Kneeling	-	-	60
Decline Barbell Press	-	-	60
Back
One-Arm Dumbbell Bent-Over Rows	-	-	60
Wide-Grip Front Pulldowns	-	-	60
Seated Cable Rows	-	-	60
Close-Grip Pulldowns	-	-	60
Wide-Grip Behind-The-Neck Pulldowns	-	-	60
Face Pull	-	-	60
Abs
Crunches	-	-	30
Flutter Kicks	-	-	30
Dumbbell Side Bends	-	-	30
Medicine Ball Rotations	-	-	30
Biceps
Standing Alternate Dumbbell Curls	-	-	60
Standing Barbell Curls	-	-	60
Barbell Preacher Curls	-	-	60
Zottman Curl	-	-	60
Calves
Standing Calf Raises	-	-	60
One-Leg Dumbbell Calf Raises	-	-	60
Forearms
Weight Roll-Ups	-	-	60
Bar Hold	-	-	60
Lower Back
Back Extension: Ground	-	-	60
Deadlifts	-	-	60
Plate Good Morning	-	-	60
Shoulders
Machine Shoulder Press	-	-	60
Lateral Dumbbell Raises	-	-	60
Front Dumbbell Raises	-	-	60
Cross-Body Cable Raises	-	-	60
Lateral Cable Raises	-	-	60
Rear Cable Raises	-	-	60
Standing Shoulder Pull, External Rotation	-	-	60
Standing Cable, External Rotation	-	-	60
Trapezius
Barbell Shrugs	-	-	60
Cable Upright Rows	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
Lying Triceps Extensions	-	-	60
Close-Grip Bench Press	-	-	60
Triceps Ladders	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	0	-
Wii Fit	0.000 miles	0	-
Wii Aerobics	0.000 miles	0	-
March in Place	0.000 miles	0	-
Wii EA Active	0.000 miles	0	-
Sex	0.000 miles	0	-

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