MUSCLE BUILDER

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:

KLEWIS1967 on April 25, 2010

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Abs, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	15 lbs.	20	60
	15 lbs.	20	60
Dumbbell Flyes	10 lbs.	20	60
	10 lbs.	20	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	20	60
	10 lbs.	20	60
Abs
Crunches	-	20	30
	-	20	30
Bench Knee Tucks	-	20	30
Side Crunches	-	20	30
Back
Wide-Grip Front Pulldowns	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	20 lbs.	10	60
Chest
Barbell Bench Press	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	1.000 miles	8	-

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