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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:

wooliverchad on December 30, 2010

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Workout Category:

Cardio Training Only

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Shoulders, Lower Back, Chest, Abs

Workout Length:

30 days

Workout Days:

No preference

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Workout Routine Sample

Day 10

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	10 lbs.	20	60
Shoulders
Machine Shoulder Press	10 lbs.	20	60
Lower Back
Machine Low Back Extensions	10 lbs.	20	60
Chest
Machine Chest Press	10 lbs.	20	60
Back
Machine Seated Rows	10 lbs.	20	60
Abs
Machine Crunches	10 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	1 miles	60	-
Upright Stationary Bike	5 miles	60	-

Day 11

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	10 lbs.	20	60
Shoulders
Machine Shoulder Press	10 lbs.	20	60
Lower Back
Machine Low Back Extensions	10 lbs.	20	60
Chest
Machine Chest Press	10 lbs.	20	60
Back
Machine Seated Rows	10 lbs.	20	60
Abs
Machine Crunches	10 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	1 miles	60	-
Upright Stationary Bike	5 miles	60	-

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