This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
pbs191408 on April 11, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.15120
190 lbs.10120
200 lbs.8120
215 lbs.6120
230 lbs.4120
Incline Barbell Press150 lbs.8120
175 lbs.4120
185 lbs.2120
190 lbs.1120
Incline Dumbbell Press50 lbs.10120
55 lbs.8120
60 lbs.6120
Flat Bench Dumbbell Flyes55 lbs.8120
55 lbs.6120
60 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats95 lbs.20120
125 lbs.15120
155 lbs.10120
155 lbs.10120
175 lbs.6120
Lying Leg Curls70 lbs.10120
75 lbs.8120
80 lbs.6120
80 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Lower Back
Deadlifts150 lbs.15120
160 lbs.12120
180 lbs.10120
180 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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