MINE

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:

BearNighthawk on May 02, 2009

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Incline Barbell Press	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Incline Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Abs
Barbell Rollout	-	12	30
	-	12	30
	-	12	30
	-	12	30
Dumbbell Side Bends	25 lbs.	12	30
	25 lbs.	12	30
	25 lbs.	12	30
	25 lbs.	12	30
Hanging Knee Tucks	-	12	30
	-	12	30
	-	12	30
	-	12	30
Roman Chair Sit-Ups	-	12	30
	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Barbell Rollout	-	12	30
	-	12	30
	-	12	30
	-	12	30
Dumbbell Side Bends	25 lbs.	12	30
	25 lbs.	12	30
	25 lbs.	12	30
	25 lbs.	12	30
Hanging Knee Tucks	-	12	30
	-	12	30
	-	12	30
	-	12	30
Roman Chair Sit-Ups	-	12	30
	-	12	30
	-	12	30
	-	12	30
Biceps
EZ Curl Bar Curls	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Standing Barbell Reverse Curls	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Triceps
Lying Triceps Extensions	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0.000 miles	60	-

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