LOSE WEIGHT

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:

Acarlson63 on March 03, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Biceps, Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Wide Grip Upper Chest Bench Press	95 lbs.	15	60
	115 lbs.	10	60
	135 lbs.	5	60
Decline Dumbbell Flyes	25 lbs.	15	60
	25 lbs.	10	60
	25 lbs.	10	60
Pushups	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
HIIT 15	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	110 lbs.	10	30
	110 lbs.	10	30
	110 lbs.	10	30
Biceps
Cable Curls	80 lbs.	10	30
	80 lbs.	10	30
	80 lbs.	10	30
Back
Wide-Grip Front Pulldowns	60 lbs.	10	30
	70 lbs.	10	30
	70 lbs.	10	30
Biceps
Cable Curls	80 lbs.	10	30
	80 lbs.	10	30
	80 lbs.	10	35
Triceps
One-Arm Dumbbell Extensions	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	20	-

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