AUSTIN

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:

a51193ust on August 10, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

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
Barbell Bench Press	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Incline Dumbbell Flyes	30 lbs.	11	60
	30 lbs.	11	60
Triceps
Machine Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	13	60
	15 lbs.	13	60
	15 lbs.	13	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

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.)
Thighs
Angled Leg Press	280 lbs.	10	90
	280 lbs.	10	90
	280 lbs.	10	90
	280 lbs.	10	90
Barbell Lunges	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Lying Leg Curls	55 lbs.	13	90
	55 lbs.	13	90
Leg Extensions	70 lbs.	14	90
	70 lbs.	14	90
Calves
Standing Calf Raises	240 lbs.	10	60
	240 lbs.	10	60
	240 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	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

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

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