ACE7

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:

acerep33 on October 22, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Back
Close-Grip Pulldowns	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Abs
Weighted Crunch	90 lbs.	25	30
	90 lbs.	25	30
Biceps
Machine Preacher Curls	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Triceps
Machine Triceps Extensions	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Shoulders
Machine Shoulder Press	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Thighs
Leg Extensions	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60

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