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:
JasonConnell on January 02, 2010
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press25 lbs.860
25 lbs.860
25 lbs.860
25 lbs.860
Flat Bench Dumbbell Flyes5 lbs.1460
5 lbs.1460
5 lbs.1460
Pec Deck Flyes10 lbs.1060
10 lbs.1060
Triceps
Lying Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
Triceps Cable Pushdowns10 lbs.1060
10 lbs.1060
10 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Duck Hack Squats100 lbs.1090
100 lbs.1090
100 lbs.1090
Lying Leg Curls40 lbs.1390
40 lbs.1390
Leg Extensions50 lbs.1590
50 lbs.1590
Calves
Donkey Calf Raises170 lbs.1060
170 lbs.1060
170 lbs.1060
Lower Back
Machine Low Back Extensions20 lbs.1060
20 lbs.1060
20 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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