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:
reaper63 on December 12, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Thighs, Shoulders, Triceps, Biceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press45 lbs.60
Back
Wide-Grip Front Pulldowns125 lbs.50
Thighs
Angled Leg Press230 lbs.6120
Chest
Incline Dumbbell Press55 lbs.60
Back
Wide-Grip Front Pulldowns145 lbs.50
Thighs
Angled Leg Press280 lbs.6120
Chest
Incline Dumbbell Press60 lbs.40
Back
Wide-Grip Front Pulldowns170 lbs.30
Thighs
Angled Leg Press330 lbs.4120
Chest
Pushups-max120
Back
Wide-Grip Front Pulldowns145 lbs.80
120 lbs.12120
Thighs
Angled Leg Press280 lbs.80
230 lbs.12120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles5-
85% Max Sprint (RPE 6)0.000 miles2-
Active Rest - Jog (RPE 2)0.000 miles2-
85% Max Sprint (RPE 6)0.000 miles2-
Active Rest - Jog (RPE 2)0.000 miles2-
85% Max Sprint (RPE 6)0.000 miles2-
Active Rest - Jog (RPE 2)0.000 miles2-
Cool Down0.000 miles3-

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