This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
homeboy on March 27, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1560
20 lbs.1560
20 lbs.1560
Cable Crossovers20 lbs.1760
20 lbs.1760
20 lbs.1760
Triceps
Machine Triceps Extensions45 lbs.860
45 lbs.860
45 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1160
10 lbs.1160
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Triceps
Machine Triceps Extensions-max60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
Barbell Lunges40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Standing Leg Curls15 lbs.1290
15 lbs.1290
15 lbs.1290
Leg Extensions40 lbs.1690
40 lbs.1690
Calves
Donkey Calf Raises150 lbs.1060
150 lbs.1060
Seated Calf Raises40 lbs.1460
40 lbs.1460
Lower Back
Machine Low Back Extensions70 lbs.1060
70 lbs.1060
70 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 miles0-

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