HUCKLE13

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:

Huckle13 on November 24, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	8	60
Flat Bench Dumbbell Flyes	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
Rope Extensions	80 lbs.	10	60
	80 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	90 lbs.	10	90
	90 lbs.	10	90
	90 lbs.	10	90
	90 lbs.	10	90
Lying Leg Curls	85 lbs.	13	90
	85 lbs.	13	90
Leg Extensions	110 lbs.	13	90
	110 lbs.	13	90
Calves
Donkey Calf Raises	350 lbs.	10	60
	350 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Lower Back
Machine Low Back Extensions	180 lbs.	10	60
	180 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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