WORKOUT TWO

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:

ROBERTOF on February 07, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Triceps, Abs, Trapezius, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Flat Bench Dumbbell Flyes	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Incline Dumbbell Flyes	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Back
Close-Grip Pulldowns	50 lbs.	12	60
	45 lbs.	12	60
	40 lbs.	12	60
Wide-Grip Front Pulldowns	50 lbs.	12	60
	45 lbs.	12	60
	40 lbs.	12	60
Cross-Bench Dumbbell Pullovers	35 lbs.	12	60
	30 lbs.	12	60
	25 lbs.	12	60
Triceps
Triceps Cable Pushdowns	50 lbs.	12	60
	55 lbs.	12	60
	60 lbs.	12	60
One-Arm Dumbbell Kickbacks	-	-	60
One-Arm Dumbbell Extensions	-	-	60
Triceps Bench Dips	-	-	60
Dumbbell Triceps Press	-	-	60
Rope Extensions	-	-	60
Bent-Over Triceps Cable Extension	-	-	60
Reverse-Grip Triceps Extension	-	-	60
Abs
Sit-Ups	-	-	30
Roman Chair Oblique Twists	-	-	30
Roman Chair Sit-Ups	-	-	30
Straight-Arm Side Bridge	-	-	30
Bench Knee Tucks	-	-	30
Side Crunches	-	-	30
Incline Sit-Ups	-	-	30
Machine Side Twists	-	-	30
Trapezius
Dumbbell Shrugs	-	-	60
	-	-	60
Barbell Shrugs	-	-	60
Lower Back
Machine Low Back Extensions	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

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