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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Rating:
 Unrated
Created By:
32ryanconnor on December 15, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Shoulders, Trapezius, Biceps, Triceps, Forearms, Abs, Lower Back, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups--60
--60
Back
Wide-Grip Front Pulldowns--60
--60
Shoulders
Machine Shoulder Press--60
Trapezius
Dumbbell Shrugs--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
Forearms
Dumbbell Wrist Curls--60
--60
Dumbbell Reverse Wrist Curls--60
--60
Abs
Crunches--30
--30
Reverse Crunches--30
Squat Thrusts--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Jacks0.000 miles0-
Stretching0.000 miles0-
Outdoor Running0.000 miles30-
Pre-Lift Cardio Warm Up0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
Back
Seated Cable Rows95 lbs.860
95 lbs.860
95 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Lower Back
Machine Low Back Extensions100 lbs.1060

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