A GOOD ONE

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:

cmoretti1 on July 21, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	120 lbs.	20	60
	120 lbs.	15	60
	120 lbs.	10	60
Shoulders
Seated Dumbbell Press	-	10	60
	-	8	60
	-	6	60
Back
Dumbbell Pullovers	-	10	60
	-	8	60
	-	6	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	-	10	60
	-	8	60
	-	6	60
Pushups: Close Grip	-	20	60
	-	20	60
Chest
Flat Bench Dumbbell Flyes	30 lbs.	10	60
	35 lbs.	10	60
	45 lbs.	10	60
Thighs
Barbell Squats	125 lbs.	10	120
	135 lbs.	6	120
Angled Leg Press	210 lbs.	10	120
	230 lbs.	8	120
Calves
Standing Calf Raises	180 lbs.	15	60
	180 lbs.	15	60
Abs
V Sit-Ups	-	50	30
Bench Knee Tucks	-	20	30
Lower Back
Good Mornings	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Boxing	0.000 miles	15	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Yoga	0.000 miles	10	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	10	60
	155 lbs.	10	60
	170 lbs.	8	60
	175 lbs.	8	60
	190 lbs.	6	60
Shoulders
Seated Barbell Front Press	80 lbs.	10	60
	90 lbs.	8	60
	95 lbs.	6	60
	105 lbs.	6	60
	110 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	105 lbs.	10	60
	115 lbs.	10	60
	125 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	10	60
Triceps
Triceps Cable Pushdowns	50 lbs.	12	60
	55 lbs.	12	60
	65 lbs.	10	60
Triceps Parallel-Bar Dips	-	15	60
	-	15	60
Chest
Flat Bench Dumbbell Flyes	30 lbs.	12	60
	35 lbs.	10	60
	45 lbs.	10	60
Thighs
Barbell Squats	125 lbs.	10	120
	135 lbs.	6	120
	135 lbs.	6	120
Angled Leg Press	210 lbs.	10	120
	230 lbs.	8	120
	250 lbs.	8	120
Leg Extensions	70 lbs.	10	60
	70 lbs.	10	60
	80 lbs.	10	60
Lying Leg Curls	40 lbs.	20	60
	40 lbs.	20	60
Calves
Standing Calf Raises	180 lbs.	15	60
	180 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

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