TL1

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:

TONYLORANCE on April 29, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	70 lbs.	10	30
	80 lbs.	10	30
	90 lbs.	10	30
Calves
Calf Presses	100 lbs.	50	60
	100 lbs.	50	60
	100 lbs.	50	60
Chest
Machine Chest Press	80 lbs.	10	60
	90 lbs.	10	60
	100 lbs.	10	60
Machine Wide Fly	100 lbs.	10	60
	110 lbs.	10	60
	120 lbs.	10	60
Lower Back
Machine Low Back Extensions	100 lbs.	10	60
	110 lbs.	10	60
	120 lbs.	10	60
Thighs
Leg Extensions	70 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	10	60
Seated Machine Leg Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Seated Leg Curls	75 lbs.	10	60
	80 lbs.	10	60
	85 lbs.	10	60
Single-Leg Press	50 lbs.	10	60
	60 lbs.	10	60
	70 lbs.	10	60
	50 lbs.	10	60
	60 lbs.	10	60
	70 lbs.	10	60
Triceps
Machine Triceps Extensions	70 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	10	60
Back
Machine Seated Rows	70 lbs.	10	60
	85 lbs.	10	60
	100 lbs.	10	60
Biceps
Machine Preacher Curls	70 lbs.	10	60
	75 lbs.	10	60
	80 lbs.	10	60
Shoulders
Machine Lateral Raises	70 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	4.000 miles	30	-

Day 8

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	10 lbs.	10	30
	10 lbs.	10	30
	10 lbs.	10	30
Calves
Calf Presses	50 lbs.	50	60
Chest
Machine Chest Press	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Machine Wide Fly	170 lbs.	-	60
	170 lbs.	-	60
	170 lbs.	-	60
Lower Back
Machine Low Back Extensions	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
Thighs
Leg Extensions	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Seated Machine Leg Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Seated Leg Curls	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Single-Leg Press	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	2.000 miles	0	-
Elliptical Trainer	2.000 miles	0	-

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