GET SOME

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:

homeboy on March 27, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

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
Dumbbell Bench Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Cable Crossovers	20 lbs.	17	60
	20 lbs.	17	60
	20 lbs.	17	60
Triceps
Machine Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
One-Arm Dumbbell Kickbacks	10 lbs.	11	60
	10 lbs.	11	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	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
Triceps
Machine Triceps Extensions	-	max	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	90 lbs.	10	90
	90 lbs.	10	90
	90 lbs.	10	90
	90 lbs.	10	90
Barbell Lunges	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Standing Leg Curls	15 lbs.	12	90
	15 lbs.	12	90
	15 lbs.	12	90
Leg Extensions	40 lbs.	16	90
	40 lbs.	16	90
Calves
Donkey Calf Raises	150 lbs.	10	60
	150 lbs.	10	60
Seated Calf Raises	40 lbs.	14	60
	40 lbs.	14	60
Lower Back
Machine Low Back Extensions	70 lbs.	10	60
	70 lbs.	10	60
	70 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	0	-

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