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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:

embatna on July 02, 2009

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Workout Category:

Strength & Cardio Combined

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	52 kg.	8	60
	52 kg.	8	60
	52 kg.	8	60
Flat Bench Dumbbell Flyes	11 kg.	13	60
	11 kg.	13	60
	11 kg.	13	60
Triceps
Lying Triceps Extensions	23 kg.	8	60
	23 kg.	8	60
Triceps Cable Pushdowns	18 kg.	11	60
	18 kg.	11	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	23 kg.	10	90
	23 kg.	10	90
	23 kg.	10	90
	23 kg.	10	90
Standing Leg Curls	7 kg.	17	90
	7 kg.	17	90
Leg Extensions	23 kg.	15	90
	23 kg.	15	90
Calves
Standing Calf Raises	82 kg.	10	60
	82 kg.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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