This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
dsob333 on March 01, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
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 Press105 lbs.860
105 lbs.860
105 lbs.860
105 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1160
25 lbs.1160
25 lbs.1160
Incline Dumbbell Flyes20 lbs.1260
20 lbs.1260
Triceps
One-Dumbbell Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
Rope Extensions35 lbs.1060
35 lbs.1060
35 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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
Standing Leg Curls15 lbs.1390
15 lbs.1390
Leg Extensions50 lbs.1290
50 lbs.1290
Calves
Calf Presses160 lbs.1060
160 lbs.1060
160 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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

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