WORKOUT MONTH 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:

bradkraft on September 02, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Incline Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Triceps
One-Arm Dumbbell Kickbacks	12 lbs.	14	60
	12 lbs.	14	60
Machine Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Triceps Bench Dips	-	-	60
	-	-	60
Abs
Ball Crunches	-	-	25
Hanging Knee Tucks	-	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
Dumbbell Lunges	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Angled Leg Press	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	15 lbs.	17	90
	15 lbs.	17	90
	15 lbs.	17	90
Leg Extensions	60 lbs.	14	90
	60 lbs.	14	90
Calves
Standing Barbell Calf Raises	-	-	60
	-	-	60
Seated Calf Raises	55 lbs.	14	60
	55 lbs.	14	60
Lower Back
Machine Low Back Extensions	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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