LEONARD'S WORKOUT

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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Created By:

rvrboy on September 17, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Back, Chest, Thighs, Trapezius, Triceps, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	130 lbs.	15	60
	130 lbs.	15	60
	130 lbs.	15	60
One-Arm Dumbbell Bent-Over Rows	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Chest
Barbell Bench Press	60 lbs.	15	60
	60 lbs.	15	60
Thighs
Seated Leg Curls	130 lbs.	15	60
	130 lbs.	15	60
	130 lbs.	15	60
Trapezius
Dumbbell Shrugs	10 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	-	-	60
Lower Back
Good Mornings	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	110 lbs.	10	90
	120 lbs.	8	90
	120 lbs.	6	90
	130 lbs.	4	90
Back
Cleans	55 lbs.	10	90
	55 lbs.	8	90
	60 lbs.	6	90
Lower Back
Good Mornings	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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