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:
julio89 on June 26, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1060
10 lbs.1060
10 lbs.1060
Cable Crossovers10 lbs.1360
10 lbs.1360
10 lbs.1360
Triceps
One-Arm Dumbbell Extensions5 lbs.860
5 lbs.860
5 lbs.860
One-Arm Dumbbell Kickbacks2 lbs.2560
2 lbs.2560
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
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Duck Hack Squats90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
Stiff-Legged Deadlifts25 lbs.1490
25 lbs.1490
25 lbs.1490
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
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

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