GET FIT

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:

robdon25 on January 23, 2010

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Workout Category:

Cardio Training Only

Workout Type:

High Intensity Cardio

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	180 lbs.	8	60
	180 lbs.	8	60
	180 lbs.	8	60
Flat Bench Dumbbell Flyes	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Back
Seated Cable Rows	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Wide-Grip Front Pulldowns	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Forearms
Barbell Wrist Curls	70 lbs.	10	60
Biceps
Barbell Preacher Curls	75 lbs.	8	60
	75 lbs.	8	60
Incline Dumbbell Curls	25 lbs.	10	60
	25 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	40 lbs.	8	60
	40 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	16	60
	15 lbs.	16	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	65 lbs.	10	90
	65 lbs.	10	90
	65 lbs.	10	90
	65 lbs.	10	90
Lying Leg Curls	60 lbs.	13	90
	60 lbs.	13	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Calf Presses	250 lbs.	10	60
	250 lbs.	10	60
Shoulders
Seated Barbell Front Press	95 lbs.	8	60
	95 lbs.	8	60
Lateral Cable Raises	15 lbs.	14	60
	15 lbs.	14	60
Trapezius
Barbell Upright Rows	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60

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