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:
ChrisDoher on December 11, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press220 lbs.860
220 lbs.860
220 lbs.860
220 lbs.860
Flat Bench Dumbbell Flyes55 lbs.1060
55 lbs.1060
55 lbs.1060
Pec Deck Flyes80 lbs.1160
80 lbs.1160
80 lbs.1160
Triceps
One-Dumbbell Triceps Extensions55 lbs.860
55 lbs.860
55 lbs.860
Rope Extensions70 lbs.1160
70 lbs.1160
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Dumbbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Stiff-Legged Deadlifts50 lbs.1390
50 lbs.1390
50 lbs.1390
Leg Extensions90 lbs.1290
90 lbs.1290
Calves
Standing Calf Raises280 lbs.1060
280 lbs.1060
Seated Calf Raises80 lbs.1360
80 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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