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:
cazzz24 on January 25, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Trapezius, Thighs, Calves, Lower Back, Shoulders, Biceps, Forearms
Description
First Routine

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Flat Bench Dumbbell Flyes30 lbs.1060
30 lbs.1060
Incline Dumbbell Flyes25 lbs.1060
25 lbs.1060
Triceps
Lying Triceps Extensions55 lbs.860
55 lbs.860
Triceps Cable Pushdowns40 lbs.1260
40 lbs.1260
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Chest
Cable Crossovers--60
--60
Dumbbell Bench Press--60
Dumbbell Flyes--60
Flat Bench Dumbbell Flyes--60
Incline Dumbbell Flyes--60
Machine Chest Press--60
Trapezius
Dumbbell Shrugs--60
Dumbbell Upright Rows--60
Chest
Dumbbell Chest Press: Alternating--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Lying Leg Curls40 lbs.1390
40 lbs.1390
40 lbs.1390
Leg Extensions50 lbs.1490
50 lbs.1490
Calves
Donkey Calf Raises170 lbs.1060
170 lbs.1060
Lower Back
Machine Low Back Extensions90 lbs.1060
90 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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