FIRST WORKOUT

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:
mrmason15 on December 11, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Triceps, Abs, Back, Lower Back, Calves, Thighs, Chest, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Cable Curls--60
--60
Incline Dumbbell Curls--60
--60
Standing Barbell Curls--60
--60
Standing Barbell Reverse Curls--60
--60
Triceps
Alternating Supine Triceps Extensions--60
--60
Decline Triceps Extension--60
--60
Lying Triceps Extensions--60
--60
Rope Extensions--60
--60
Abs
Ball Crunches--30
--30
Dumbbell Side Bends--30
--30
--30
Flutter Kicks--30
--30
Incline Sit-Ups--30
--30
Leg Raises--30
--30
Medicine Ball Rotations--30
--30
Russian Twist--30
--30
Bridge (Plank)--30
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Long Run0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Inverted Row--60
--60
Lat Pulldown with Neutral Grip--60
--60
Swiss-Ball Reverse Hyperextension--60
--60
Lower Back
Back Extensions--60
--60
Good Mornings--60
--60
Machine Low Back Extensions--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Long Run0.000 miles0-

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