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:
mwallace701 on August 17, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Lower Back, Biceps, Triceps, Shoulders, Calves, Thighs, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches110 lbs.1030
110 lbs.1030
110 lbs.1030
110 lbs.1030
110 lbs.1030
Machine Side Twists60 lbs.1030
60 lbs.1030
60 lbs.1030
60 lbs.1030
60 lbs.1030
Lower Back
Machine Low Back Extensions60 lbs.1060
60 lbs.1060
60 lbs.1060
60 lbs.1060
60 lbs.1060
Biceps
Machine Preacher Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
Triceps
Machine Triceps Extensions50 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
Shoulders
Machine Lateral Raises55 lbs.1060
55 lbs.1060
55 lbs.1060
55 lbs.1060
55 lbs.1060
Machine Shoulder Press40 lbs.1060
40 lbs.1060
40 lbs.1060
40 lbs.1060
40 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.560 miles0-
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Seated Calf Raises50 lbs.2060
50 lbs.1560
50 lbs.1260
50 lbs.1060
50 lbs.1060
Thighs
Angled Leg Press170 lbs.2060
170 lbs.1560
170 lbs.1260
170 lbs.1060
170 lbs.1060
Hip Abduction Machine50 lbs.2060
50 lbs.1560
50 lbs.1260
50 lbs.1060
50 lbs.1060
Hip Adduction Machine70 lbs.2060
70 lbs.1560
70 lbs.1260
70 lbs.1060
70 lbs.1060
Leg Extensions50 lbs.2060
50 lbs.1560
50 lbs.1260
50 lbs.1060
50 lbs.1060
Lying Leg Curls50 lbs.2060
50 lbs.1560
50 lbs.1260
50 lbs.1060
50 lbs.1060
Chest
Machine Chest Press50 lbs.2060
50 lbs.1560
50 lbs.1260
50 lbs.1060
50 lbs.1060
Pec Deck Flyes50 lbs.2060
50 lbs.1560
50 lbs.1260
50 lbs.1060
50 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.140 miles2-
Treadmill Running0.270 miles5-

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