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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:

Dupa on November 25, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 km	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	73 kg.	10	90
	73 kg.	10	90
	73 kg.	10	90
Lying Leg Curls	20 kg.	12	90
	20 kg.	12	90
	20 kg.	12	90
Calves
Standing Calf Raises	86 kg.	10	60
Biceps
EZ Curl Bar Curls	25 kg.	8	60
	25 kg.	8	60
	25 kg.	8	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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