JUST A WORK OUT

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:
thepooldoctor on December 27, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Thighs, Shoulders, Triceps, Biceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press25 lbs.60
Back
Wide-Grip Front Pulldowns65 lbs.50
Thighs
Angled Leg Press150 lbs.6120
Chest
Incline Dumbbell Press30 lbs.60
Back
Wide-Grip Front Pulldowns80 lbs.50
Thighs
Angled Leg Press180 lbs.6120
Chest
Incline Dumbbell Press35 lbs.40
Back
Wide-Grip Front Pulldowns90 lbs.30
Thighs
Angled Leg Press210 lbs.4120
Chest
Pushups-max120
Back
Wide-Grip Front Pulldowns80 lbs.80
65 lbs.12120
Thighs
Angled Leg Press180 lbs.80
150 lbs.12120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press160 lbs.60
Lying Leg Curls40 lbs.60
Shoulders
Seated Dumbbell Press20 lbs.60
Back
Wide-Grip Front Pulldowns65 lbs.60
Triceps
Rope Extensions35 lbs.60
Biceps
EZ Curl Bar Curls40 lbs.6120
Thighs
Angled Leg Press180 lbs.100
Lying Leg Curls45 lbs.100
Abs
Hanging Knee Tucks-20120
Shoulders
Seated Dumbbell Press25 lbs.100
Back
Wide-Grip Front Pulldowns75 lbs.100
Abs
Reverse Crunches-20120
Triceps
Rope Extensions40 lbs.100
Biceps
EZ Curl Bar Curls45 lbs.100
Abs
Hanging Knee Tucks-20120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-

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