DAY 1

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:

ebooogie5 on January 17, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	20	60
	95 lbs.	20	60
	95 lbs.	20	60
	135 lbs.	10	60
	155 lbs.	8	60
	155 lbs.	8	60
Incline Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Decline Barbell Press	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60
Back
Seated Cable Rows	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Biceps
Incline Dumbbell Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Seated Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
EZ Curl Bar Curls	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Triceps
Triceps Cable Pushdowns	47 lbs.	12	60
	47 lbs.	12	60
	47 lbs.	12	60
Abs
Bicycle Crunches	-	20	30
	-	20	30
Hanging Leg Raises	-	10	30
	-	10	30
Incline Sit-Ups	-	20	30
	-	20	30
	-	20	30
Dumbbell Side Bends	35 lbs.	20	30
	35 lbs.	20	30
	35 lbs.	20	30
Sit-Ups	-	20	30
	-	20	30
Hanging Knee Tucks	-	20	30
	-	20	30
Knee-Up Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1.000 miles	9	-
	1.000 miles	9	-
Basketball	0.000 miles	20	-

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