WINNERSCIRCLE

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:

winnerscircle on March 28, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	7 lbs.	15	60
	8 lbs.	10	60
	9 lbs.	6	60
	10 lbs.	4	60
Machine Incline Chest Press	6 lbs.	15	60
	7 lbs.	10	60
	8 lbs.	8	60
Decline Barbell Press	6 lbs.	15	60
	7 lbs.	10	60
	8 lbs.	8	60
Flat Bench Dumbbell Flyes	5 lbs.	15	60
	6 lbs.	10	60
	7 lbs.	8	60
Triceps
Triceps Cable Pushdowns	8 lbs.	15	30
	9 lbs.	15	30
	10 lbs.	15	30
Bent-Over Triceps Cable Extension	6 lbs.	15	30
	7 lbs.	10	30
	8 lbs.	10	30
One-Arm Dumbbell Kickbacks	12 lbs.	15	30
	15 lbs.	10	30
	20 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3 miles	23	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	7 lbs.	15	60
	8 lbs.	10	60
	9 lbs.	6	60
	10 lbs.	4	60
Machine Incline Chest Press	6 lbs.	15	60
	7 lbs.	10	60
	8 lbs.	8	60
Decline Barbell Press	6 lbs.	15	60
	7 lbs.	10	60
	8 lbs.	8	60
Flat Bench Dumbbell Flyes	5 lbs.	15	60
	6 lbs.	10	60
	7 lbs.	8	60
Shoulders
Machine Shoulder Press	5 lbs.	15	60
	6 lbs.	10	60
	7 lbs.	8	60
Lateral Dumbbell Raises	10 lbs.	15	60
	12 lbs.	10	60
	15 lbs.	8	60
Front Dumbbell Raises	10 lbs.	15	60
	12 lbs.	10	60
	15 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	30	-

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