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:
rizzo33 on March 12, 2010
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press210 lbs.860
210 lbs.860
210 lbs.860
210 lbs.860
Flat Bench Dumbbell Flyes50 lbs.1260
50 lbs.1260
50 lbs.1260
Cable Crossovers60 lbs.1060
60 lbs.1060
Triceps
Machine Triceps Extensions95 lbs.860
95 lbs.860
95 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.1460
20 lbs.1460
20 lbs.1460
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 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press320 lbs.1090
320 lbs.1090
320 lbs.1090
320 lbs.1090
Dumbbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
Lying Leg Curls60 lbs.1590
60 lbs.1590
Leg Extensions80 lbs.1490
80 lbs.1490
Calves
Standing Calf Raises270 lbs.1060
270 lbs.1060
270 lbs.1060
Lower Back
Machine Low Back Extensions160 lbs.1060
160 lbs.1060
160 lbs.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 miles45-

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