MWF

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:

john2555 on April 18, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Thighs, Back, Biceps, Chest, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	90 lbs.	25	30
	90 lbs.	25	30
	90 lbs.	25	30
Reverse Crunches	-	25	30
	-	25	30
Hanging Leg Raises	-	15	30
	-	15	30
Hanging Knee Tucks	-	15	30
	-	15	30
Cable Crunches	-	15	30
	-	15	30
	-	15	30
Thighs
Angled Leg Press	190 lbs.	15	60
	190 lbs.	15	60
	190 lbs.	15	60
Back
Wide-Grip Front Pulldowns	90 lbs.	20	60
	90 lbs.	20	60
	90 lbs.	20	60
Seated Cable Rows	90 lbs.	20	60
	90 lbs.	20	60
	90 lbs.	20	60
Reverse Fly	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Biceps
Standing Barbell Curls	70 lbs.	25	60
	70 lbs.	25	60
	70 lbs.	25	60
Chest
Pushups	-	max	60
Machine Incline Chest Press	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Pushups: Wide-Grip	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	2.000 miles	40	-
Yoga	0.000 miles	60	-

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
	-	30	30
	-	30	30
Thighs
Angled Leg Press	190 lbs.	15	60
	190 lbs.	15	60
	190 lbs.	15	60
Back
Wide-Grip Front Pulldowns	70 lbs.	25	60
	70 lbs.	25	60
	70 lbs.	25	60
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Chest
Machine Chest Press	70 lbs.	25	60
	70 lbs.	25	60
	70 lbs.	25	60
Back
Close-Grip Pulldowns	70 lbs.	25	60
	70 lbs.	25	60
	70 lbs.	25	60
Thighs
Hip Abduction Machine	40 lbs.	20	60
	40 lbs.	20	60
Abs
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30
Incline Sit-Ups	-	25	30
	-	25	30
	-	25	30
Hanging Knee Tucks	-	15	30
	-	15	30
	-	15	30
Trapezius
Cable Upright Rows	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Chest
Pec Deck Flyes	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Back
Reverse Fly	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	2.000 miles	0	-

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