BCIEP

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:

KingTrue on April 16, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Shoulders, Thighs, Abs, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Barbell Push Press	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Lateral Dumbbell Raises	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Front Dumbbell Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Standing Dumbbell Press	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Thighs
Walking Lunges without Weight	-	20	60
	-	20	60
	-	20	60
Barbell Squats	-	20	60
	-	20	60
	-	20	60
Abs
Weighted Crunch	-	25	30
	-	25	30
	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Kickboxing	0.000 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	15	60
	-	15	60
	-	15	60
Walking Lunges without Weight	-	20	60
	-	20	60
	-	20	60
Abs
Weighted Crunch	30 lbs.	25	30
	30 lbs.	25	30
	30 lbs.	25	30
	30 lbs.	25	30
Side Crunches	-	20	30
	-	20	30
	-	20	30
Triceps
One-Arm Dumbbell Kickbacks	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
One-Arm Dumbbell Extensions	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Kickboxing	0.000 miles	60	-

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