FIRST MONTH

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:
yhonnyangel on March 28, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Back, Biceps, Shoulders, Calves, Lower Back, Thighs, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes160 lbs.1260
160 lbs.1260
160 lbs.1260
Incline Dumbbell Press: Speed160 lbs.1260
160 lbs.1260
Barbell Pin Press160 lbs.1260
160 lbs.1260
Triceps
Machine Triceps Extensions160 lbs.1260
160 lbs.1260
Triceps Cable Pushdowns160 lbs.1260
160 lbs.1260
Abs
Hanging Knee Tucks-5030
Hanging Leg Raises-5030
Incline Sit-Ups-8030
-8030
Side Crunches-8030
-8030
Crunches-8030
-8030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows60 lbs.1260
60 lbs.1260
60 lbs.1260
T-Bar Rows60 lbs.1260
160 lbs.1260
Chinup-2060
Biceps
EZ Curl Bar Curls80 lbs.1260
Incline Dumbbell Curls60 lbs.1260
60 lbs.1260
Shoulders
Seated Dumbbell Press80 lbs.1260
Lateral Dumbbell Raises50 lbs.1260
50 lbs.1260
Abs
Machine Crunches160 lbs.1530
Bicycle Crunches-6030
-6030
Dumbbell Side Bends80 lbs.1530
80 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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