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:
bigjacer on January 19, 2010
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

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.1260
145 lbs.1060
145 lbs.860
Back
Bent-Over Barbell Rows90 lbs.1260
90 lbs.1060
90 lbs.860
Lower Back
Good Mornings35 lbs.1260
35 lbs.1060
35 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Biceps
Barbell Preacher Curls50 lbs.1260
50 lbs.1060
50 lbs.860
Triceps
One-Arm Dumbbell Kickbacks25 lbs.1260
25 lbs.1060
25 lbs.860
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike1.000 miles5-
1.000 miles5-
Brisk Walk0.500 miles5-
0.500 miles5-
Boxing0.000 miles5-
0.000 miles5-

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