ZMONSTR1

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:

Zmonstr on April 16, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Leg Curls	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Leg Extensions	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Seated Machine Leg Press	350 lbs.	8	60
	350 lbs.	8	60
	350 lbs.	8	60
	396 lbs.	10	60
Calves
Calf Presses	350 lbs.	15	60
	350 lbs.	15	60
	350 lbs.	15	60
	350 lbs.	15	60
	350 lbs.	15	60
Thighs
Angled Leg Press	500 lbs.	8	60
	500 lbs.	8	60
	500 lbs.	8	60
	500 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Standing Dumbbell Press	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Front Dumbbell Raises	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Lateral Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Smith Machine Behind-The-Neck Press	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Rear Dumbbell Raises	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Plate Pickup Overhead Lift	100 lbs.	10	60
	100 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	2.500 miles	20	-

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