GET UR DUN

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:

awlstarr on January 30, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Behind-The-Neck Press	70 lbs.	8	60
	75 lbs.	8	60
Seated Barbell Front Press	75 lbs.	8	60
	85 lbs.	8	60
Chest
Incline Barbell Press	75 lbs.	8	60
	85 lbs.	8	60
	95 lbs.	8	60
Decline Barbell Press	110 lbs.	8	60
	120 lbs.	8	60
	130 lbs.	8	60
Barbell Bench Press	150 lbs.	8	60
	155 lbs.	8	60
	160 lbs.	8	60
Triceps
Triceps Cable Pushdowns	30 lbs.	8	60
	40 lbs.	8	60
Close-Grip Bench Press	50 lbs.	8	60
	60 lbs.	8	60
Abs
Flutter Kicks	-	30	20
	-	30	20
	-	30	20
Sit-Ups	-	30	20
	-	30	20
	-	30	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Barbell Preacher Curls	35 lbs.	8	60
	40 lbs.	8	60
	45 lbs.	8	60
Single-Arm Preacher Hammer Curl	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Cable Curls	25 lbs.	8	60
	30 lbs.	8	60
	35 lbs.	8	60
Back
Seated Cable Rows	55 lbs.	8	60
	60 lbs.	8	60
	65 lbs.	8	60
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	60
	45 lbs.	8	60
	50 lbs.	8	60
Lower Back
Machine Low Back Extensions	140 lbs.	10	60
	150 lbs.	10	60
Trapezius
Dumbbell Shrugs	50 lbs.	8	60
	60 lbs.	8	60
Calves
Calf Presses	-	-	60
Thighs
Smith Machine Squats	-	-	60
Angled Leg Press	-	-	60
Leg Extensions	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

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