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:
jcz6 on August 09, 2011
Users:
Comments:
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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press160 lbs.860
160 lbs.860
160 lbs.860
160 lbs.860
Flat Bench Dumbbell Flyes50 lbs.1060
50 lbs.1060
50 lbs.1060
Incline Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Triceps
One-Arm Dumbbell Extensions25 lbs.860
25 lbs.860
25 lbs.860
Rope Extensions65 lbs.1060
65 lbs.1060
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
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Angled Leg Press310 lbs.1090
310 lbs.1090
310 lbs.1090
310 lbs.1090
Stiff-Legged Dumbbell Deadlifts25 lbs.1390
25 lbs.1390
25 lbs.1390
Leg Extensions90 lbs.1290
90 lbs.1290
Calves
Standing Calf Raises280 lbs.1060
280 lbs.1060
Seated Calf Raises80 lbs.1260
80 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.