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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Rating:
 Unrated
Created By:
johnnyS07 on January 21, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Forearms, Chest, Back, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press41 kg.860
41 kg.860
41 kg.860
Machine Lateral Raises9 kg.1560
9 kg.1560
9 kg.1560
Trapezius
Barbell Upright Rows23 kg.860
23 kg.860
Dumbbell Shrugs16 kg.1260
16 kg.1260
Triceps
One-Arm Dumbbell Extensions7 kg.860
7 kg.860
Rope Extensions16 kg.1360
16 kg.1360
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats68 kg.1090
68 kg.1090
68 kg.1090
68 kg.1090
Lying Leg Curls18 kg.1490
18 kg.1490
18 kg.1490
Leg Extensions23 kg.1590
23 kg.1590
Calves
Standing Calf Raises82 kg.1060
82 kg.1060
Biceps
Barbell Preacher Curls23 kg.860
23 kg.860
Seated Hammer Curls7 kg.1560
7 kg.1560
Forearms
Barbell Wrist Curls20 kg.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km45-

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