WEEK 1

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:

bigjacer on January 19, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Lower Back, Abs, Biceps, Triceps

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	145 lbs.	12	60
	145 lbs.	10	60
	145 lbs.	8	60
Back
Bent-Over Barbell Rows	90 lbs.	12	60
	90 lbs.	10	60
	90 lbs.	8	60
Lower Back
Good Mornings	35 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30
Biceps
Barbell Preacher Curls	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
Triceps
One-Arm Dumbbell Kickbacks	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	1.000 miles	5	-
	1.000 miles	5	-
Brisk Walk	0.500 miles	5	-
	0.500 miles	5	-
Boxing	0.000 miles	5	-
	0.000 miles	5	-

No comments have been posted yet.