This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
linba on June 14, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Shoulders, Back, Triceps, Trapezius, Lower Back, Abs, Chest, Thighs
Tags:
4-day workout

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Smith Machine Front Press95 lbs.1060
115 lbs.660
135 lbs.660
135 lbs.660
Back
Chinup-560
-560
-560
Triceps
Triceps Parallel-Bar Dips-1060
-1060
-1060
-1060
-1060
Back
T-Bar Rows45 lbs.1060
45 lbs.1060
45 lbs.1060
45 lbs.1060
45 lbs.1060
Shoulders
Rear Dumbbell Raises10 lbs.1060
15 lbs.1060
15 lbs.1060
15 lbs.1060
Trapezius
Four Way Neck Machine10 lbs.2060
10 lbs.2060
10 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Basketball0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts135 lbs.1060
185 lbs.660
225 lbs.660
275 lbs.660
Back
Kettlebell Two-Hand Swing35 lbs.2060
35 lbs.2060
35 lbs.2060
35 lbs.2060
35 lbs.2060
Shoulders
Machine Lateral Raises45 lbs.1060
60 lbs.1060
60 lbs.1060
60 lbs.1060
Abs
Hanging Leg Raises-1025
-1025
-1025
-1025
-1025
Trapezius
Four Way Neck Machine10 lbs.2560
10 lbs.2560
10 lbs.2560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Basketball0.000 miles30-

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