GET FIT J

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:

JasonConnell on January 02, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Flat Bench Dumbbell Flyes	5 lbs.	14	60
	5 lbs.	14	60
	5 lbs.	14	60
Pec Deck Flyes	10 lbs.	10	60
	10 lbs.	10	60
Triceps
Lying Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Triceps Cable Pushdowns	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Duck Hack Squats	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Lying Leg Curls	40 lbs.	13	90
	40 lbs.	13	90
Leg Extensions	50 lbs.	15	90
	50 lbs.	15	90
Calves
Donkey Calf Raises	170 lbs.	10	60
	170 lbs.	10	60
	170 lbs.	10	60
Lower Back
Machine Low Back Extensions	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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