TESTWORKOUT

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:

parul_cmsa on November 20, 2012

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Shoulders, Chest, Back, Trapezius, Lower Back, Calves

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Weighted Crunch	8 kg.	12	45
	8 kg.	10	45
	8 kg.	8	120
Hanging Leg Raises	-	8	45
	-	8	45
	-	8	120
Bicycle Crunches	-	20	45
	-	16	45
	-	16	120
Bridge (Plank)	-	-	30
Shoulders
Seated Dumbbell Press	16 kg.	10	60
	16 kg.	10	60
	16 kg.	10	120
Front Dumbbell Raises	10 kg.	10	60
	10 kg.	8	60
	10 kg.	8	120
Lateral Dumbbell Raises	8 kg.	10	60
	8 kg.	8	60
	8 kg.	8	120
Abs
Cable Crunches	-	-	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Parallel-Bar Dips	-	1	60
	-	1	60
Barbell Bench Press	60 kg.	10	60
	60 kg.	10	60
	60 kg.	10	60
Dumbbell Flyes	15 kg.	-	60
	15 kg.	-	60
	15 kg.	-	60
Incline Dumbbell Press	18 kg.	10	60
	18 kg.	10	60
	18 kg.	10	60
Decline Dumbbell Bench Press	18 kg.	10	60
	18 kg.	10	60
	18 kg.	10	60

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