FIRST

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:

cbarkdoll on July 06, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

Description

my first routine on this page

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	140 lbs.	12	120
	150 lbs.	10	120
	160 lbs.	8	120
	170 lbs.	6	120
Barbell Bench Press	155 lbs.	12	120
	185 lbs.	8	120
	205 lbs.	6	120
	215 lbs.	5	120
Cable Crossovers	40 lbs.	10	120
	50 lbs.	8	120
	60 lbs.	6	120
	70 lbs.	5	120
Pec Deck Flyes	80 lbs.	10	120
	80 lbs.	10	120
	80 lbs.	10	120
	80 lbs.	10	120
Back
Wide-Grip Front Pulldowns	120 lbs.	12	120
	130 lbs.	10	120
	145 lbs.	8	120
	155 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	115 lbs.	12	120
	130 lbs.	10	120
	140 lbs.	8	120
	155 lbs.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	120
	30 lbs.	10	120
	40 lbs.	6	120
	50 lbs.	5	120
EZ Curl Bar Curls	65 lbs.	12	120
	85 lbs.	8	120
	95 lbs.	6	120
	105 lbs.	5	120
Standing Barbell Curls	85 lbs.	10	120
	85 lbs.	10	120
	85 lbs.	10	120
	85 lbs.	10	120
Triceps
Triceps Cable Pushdowns	55 lbs.	12	120
	65 lbs.	10	120
	75 lbs.	8	120
	85 lbs.	6	120
Close-Grip Bench Press	120 lbs.	12	120
	130 lbs.	8	120
	145 lbs.	8	120
	155 lbs.	6	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120
Forearms
Weight Roll-Ups	15 lbs.	2	60
	15 lbs.	2	60
	15 lbs.	2	60
Barbell Wrist Curls	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Barbell Reverse Wrist Curls	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60

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

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