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.
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Rating:
 Unrated
Created By:
flowbe on February 15, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Thighs
Barbell Squats115 lbs.12120
115 lbs.12120
115 lbs.12120
Angled Leg Press220 lbs.1290
220 lbs.1290
220 lbs.1290
Leg Extensions70 lbs.1290
70 lbs.1290
70 lbs.1290
Lying Leg Curls55 lbs.1290
55 lbs.1290
55 lbs.1290
Calves
Standing Calf Raises210 lbs.1060
210 lbs.1060
210 lbs.1060
210 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.1090
155 lbs.1090
155 lbs.1090
Incline Barbell Press115 lbs.1090
115 lbs.1090
115 lbs.1090
Decline Barbell Press150 lbs.890
150 lbs.890
150 lbs.890
Flat Bench Dumbbell Flyes40 lbs.1090
40 lbs.1090
40 lbs.1090
Biceps
Standing Barbell Curls60 lbs.1290
60 lbs.1290
60 lbs.1290
Suicide Curls40 lbs.2190
40 lbs.2190
40 lbs.2190
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Outdoor Running0.000 miles30-

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