DALTON1

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:

buckeyes23 on April 26, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	55 lbs.	12	120
	55 lbs.	12	120
	55 lbs.	12	120
Thrusters: Body Weight	-	12	90
	-	12	90
	-	12	90
Dumbbell Lunges	20 lbs.	12	90
	20 lbs.	12	90
	20 lbs.	12	90
Overhead Squat	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
Calves
Seated Barbell Calf Raises	30 lbs.	25	60
	30 lbs.	25	60
	30 lbs.	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Incline Barbell Press	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Decline Barbell Press	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
Flat Bench Dumbbell Flyes	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Biceps
Standing Barbell Curls	25 lbs.	12	90
	25 lbs.	12	90
	25 lbs.	12	90
Suicide Curls	25 lbs.	21	90
	25 lbs.	21	90
	25 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-
Outdoor Running	0.000 miles	30	-

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