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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Rating:
 Unrated
Created By:
Valleydoc on April 10, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Advanced
Body Parts:
Chest, Biceps, Triceps, Shoulders, Back, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.1260
180 lbs.1060
205 lbs.860
Incline Barbell Press145 lbs.1060
145 lbs.1060
145 lbs.1060
Biceps
Standing Alternate Dumbbell Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Standing Barbell Curls85 lbs.1060
85 lbs.1060
85 lbs.1060
Triceps
Lying Triceps Extensions85 lbs.1060
85 lbs.1060
85 lbs.1060
Triceps Cable Pushdowns75 lbs.1060
75 lbs.1060
75 lbs.1060
Shoulders
Front Dumbbell Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Lateral Dumbbell Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns100 lbs.1260
115 lbs.1060
125 lbs.860
140 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running6.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Cycling0.000 miles0-

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