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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:

PoppaC on February 02, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	120 lbs.	12	60
	130 lbs.	10	60
	140 lbs.	8	60
Incline Barbell Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Standing Barbell Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Triceps
Lying Triceps Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps Cable Pushdowns	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Shoulders
Front Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Lateral Dumbbell Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Back
Wide-Grip Behind-The-Neck Pulldowns	85 lbs.	12	60
	90 lbs.	10	60
	95 lbs.	8	60
	95 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Biking Outside 5 Miles or more	10.000 miles	60	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0.000 miles	0	-

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