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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:

larsjamr on April 25, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
	-	50	30
Bench Knee Tucks	-	50	30
	-	50	30
Side Crunches	-	50	30
	-	50	30
Reverse Crunches	-	50	30
	-	50	30
Chest
Barbell Bench Press	120 lbs.	15	60
	120 lbs.	12	60
	120 lbs.	8	60
Machine Chest Press	140 lbs.	20	60
	140 lbs.	15	60
	140 lbs.	10	60
Flat Bench Dumbbell Flyes	80 lbs.	15	60
	80 lbs.	12	60
	80 lbs.	10	60
Pushups	-	25	60
	-	15	60
	-	15	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor run	0 miles	20	-
Hill Repeats	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Incline Dumbbell Curls	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Wide-Grip Front Pulldowns	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Seated Cable Rows	120 lbs.	25	60
	120 lbs.	15	60
	120 lbs.	15	60
	100 lbs.	10	60
Chinup	-	5	60
Face Pull	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-
Outdoor Running	1 miles	10	-

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