MINE2

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:

mathewjhogan on April 17, 2009

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	40 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	8	60
	60 lbs.	8	60
	65 lbs.	6	60
Shoulders
Seated Barbell Front Press	30 lbs.	10	60
	30 lbs.	8	60
	35 lbs.	6	60
	35 lbs.	6	60
	40 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	35 lbs.	10	60
	40 lbs.	10	60
	45 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	12	60
	10 lbs.	10	60
	15 lbs.	10	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	60
	20 lbs.	12	60
	25 lbs.	10	60
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	10	60
	12 lbs.	10	60
	15 lbs.	10	60
Thighs
Barbell Squats	95 lbs.	10	120
	105 lbs.	6	120
	105 lbs.	6	120
Angled Leg Press	170 lbs.	10	120
	180 lbs.	8	120
	200 lbs.	8	120
Leg Extensions	50 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Lying Leg Curls	30 lbs.	20	60
	30 lbs.	20	60
Calves
Standing Calf Raises	140 lbs.	15	60
	140 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	20	-
	0.000 miles	20	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Treadmill Running	0.000 miles	15	-
	0.000 miles	15	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	40 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	8	60
	60 lbs.	8	60
	65 lbs.	6	60
Shoulders
Seated Barbell Front Press	30 lbs.	10	60
	30 lbs.	8	60
	35 lbs.	6	60
	35 lbs.	6	60
	40 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	35 lbs.	10	60
	40 lbs.	10	60
	45 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	12	60
	10 lbs.	10	60
	15 lbs.	10	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	60
	20 lbs.	12	60
	25 lbs.	10	60
Triceps Parallel-Bar Dips	-	15	60
	-	15	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	12 lbs.	10	60
	15 lbs.	10	60
Thighs
Barbell Squats	95 lbs.	10	120
	105 lbs.	6	120
	105 lbs.	6	120
Angled Leg Press	170 lbs.	10	120
	180 lbs.	8	120
	200 lbs.	8	120
Leg Extensions	50 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Lying Leg Curls	30 lbs.	20	60
	30 lbs.	20	60
Calves
Standing Calf Raises	140 lbs.	15	60
	140 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	20	-
	0.000 miles	20	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Treadmill Running	0.000 miles	15	-
	0.000 miles	15	-

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