DOUGMYATT1

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:

dougmyatt on August 21, 2009

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Workout Category:

Strength & Cardio Combined

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Pec Deck Flyes	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Machine Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
Rope Extensions	40 lbs.	12	60
	40 lbs.	12	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	250 lbs.	10	90
	250 lbs.	10	90
	250 lbs.	10	90
	250 lbs.	10	90
Standing Leg Curls	20 lbs.	14	90
	20 lbs.	14	90
Leg Extensions	60 lbs.	15	90
	60 lbs.	15	90
Calves
Donkey Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
Lower Back
Machine Low Back Extensions	100 lbs.	10	60
	100 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

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