TRAINING PROGRAMME

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

brodieowen on December 11, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps, Back, Trapezius, Biceps, Thighs, Shoulders

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	8	60
	-	8	60
	-	8	60
Incline Barbell Press	-	8	60
	-	8	60
	-	8	60
Incline Dumbbell Press	-	8	60
	-	8	60
	-	8	60
Dumbbell Bench Press	-	8	60
	-	8	60
	-	8	60
Flat Bench Dumbbell Flyes	-	8	60
	-	8	60
	-	8	60
Cable Crossovers	-	8	60
	-	8	60
	-	8	60
Pushups	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	8	60
	-	8	60
	-	8	60
One-Arm Dumbbell Extensions	-	8	60
	-	8	60
	-	8	60
One-Arm Dumbbell Kickbacks	-	8	60
	-	8	60
	-	8	60
Supine Triceps Extensions	-	8	60
	-	8	60
	-	8	60
Triceps Bench Dips	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 km	45	-
Rowing Machine	0 km	5	-
Ab Workout	0 km	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	-	8	60
	-	8	60
	-	8	60
Dumbbell Pullovers	-	8	60
	-	8	60
	-	8	60
Wide-Grip Front Pulldowns	-	8	60
	-	8	60
	-	8	60
Machine Seated Rows	-	8	60
	-	8	60
	-	8	60
Trapezius
Dumbbell Shrugs	-	8	60
	-	8	60
	-	8	60
Biceps
Standing Barbell Curls	-	10	60
	-	10	60
	-	10	60
Standing Alternate Dumbbell Curls	-	8	60
	-	8	60
	-	8	60
Seated Hammer Curls	-	8	60
	-	8	60
	-	8	60
Concentration Curls	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 km	5	-
Treadmill Run: Incline 0%	0 km	15	-
Ab Workout	0 km	15	-

No comments have been posted yet.