MJN

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:

toofit4u on January 23, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	-	60
Incline Pushups: Hands on Bench	-	-	60
Pushups	-	-	60
Dumbbell Bench Press	-	-	60
Back
Close-Grip Pulldowns	-	-	60
Abs
Crunches	-	-	30
Bench Knee Tucks	-	-	30
Side Crunches	-	-	30
Bicycle Crunches	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Outdoor Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Cross-Bench Dumbbell Pullovers	20 lbs.	15	60
	20 lbs.	15	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Lower Back
Back Extension: Ground	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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