WORKOUT 1

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:

gingerdave78 on January 04, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Back, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	80 kg.	10	60
	80 kg.	10	60
	80 kg.	10	60
	80 kg.	10	60
Incline Barbell Press	40 kg.	10	60
	40 kg.	10	60
	40 kg.	10	60
Cable Crossovers	40 kg.	10	60
	40 kg.	10	60
	40 kg.	10	60
Triceps
Rope Extensions	-	10	60
	-	10	60
	-	10	60
	-	10	60
Triceps Cable Pushdowns	-	10	60
	-	10	60
	-	10	60
	-	10	60
Lying Triceps Extensions	-	25	60
	-	25	60
	-	25	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
Abs
Bridge (Plank)	-	1	25
Closed Leg Toe Touches	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	154 kg.	10	90
	154 kg.	10	90
	154 kg.	10	90
	154 kg.	10	90
Butt Kick Jumps	-	-	90
	-	-	90
	-	-	90
	-	-	90
Leg Extensions	41 kg.	14	90
	41 kg.	14	90
Calves
Seated Calf Raises	41 kg.	12	60
	41 kg.	12	60
Abs
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 km	30	-

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