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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Created By:

flowbe on February 15, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	115 lbs.	12	120
	115 lbs.	12	120
	115 lbs.	12	120
Angled Leg Press	220 lbs.	12	90
	220 lbs.	12	90
	220 lbs.	12	90
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Lying Leg Curls	55 lbs.	12	90
	55 lbs.	12	90
	55 lbs.	12	90
Calves
Standing Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	10	90
	155 lbs.	10	90
	155 lbs.	10	90
Incline Barbell Press	115 lbs.	10	90
	115 lbs.	10	90
	115 lbs.	10	90
Decline Barbell Press	150 lbs.	8	90
	150 lbs.	8	90
	150 lbs.	8	90
Flat Bench Dumbbell Flyes	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Biceps
Standing Barbell Curls	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Suicide Curls	40 lbs.	21	90
	40 lbs.	21	90
	40 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

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

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