MATT

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:

mattq5 on February 06, 2010

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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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Incline Dumbbell Flyes	25 lbs.	14	60
	25 lbs.	14	60
Triceps
Lying Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Triceps Cable Pushdowns	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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