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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:

mgreen4 on February 10, 2012

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Workout Category:

Cardio Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Shoulders, Biceps, Triceps, Abs, Thighs, Back

Workout Length:

3 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	60 lbs.	12	60
	65 lbs.	12	60
	70 lbs.	12	60
Shoulders
Machine Shoulder Press	50 lbs.	12	60
	55 lbs.	12	60
	60 lbs.	12	60
Machine Rear Deltoid Extensions	85 lbs.	12	60
	90 lbs.	12	60
	95 lbs.	12	60
Biceps
Machine Preacher Curls	65 lbs.	12	60
	70 lbs.	12	60
	75 lbs.	12	60
Triceps
Triceps Cable Pushdowns	6 lbs.	12	60
	6 lbs.	12	60
	6 lbs.	12	60
Biceps
Standing Cable Bicep Curls: Alternating	5 lbs.	12	60
	5 lbs.	12	60
	5 lbs.	12	60
Abs
Cybex Ab Crunch Machine	85 lbs.	12	30
	85 lbs.	12	30
	90 lbs.	12	30
	90 lbs.	12	30

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	35	-

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