MY START

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:

lossitfly on September 21, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Dumbbell Flyes	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
Incline Dumbbell Press	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Pushups: Medicine Ball	-	20	60
	-	20	60
	-	20	60
Back
Pull Up with Neutral Grip	-	10	60
	-	10	60
	-	10	60
Abs
Knee to Chest Crunches	-	10	30
	-	10	30
	-	10	30
Machine Crunches	140 lbs.	10	30
	140 lbs.	10	30
	140 lbs.	10	30
Lower Back
Machine Low Back Extensions	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	140 lbs.	10	30
	140 lbs.	10	30
	140 lbs.	10	30
Thighs
Angled Leg Press	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
Dumbbell Lunges	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Leg Extensions	170 lbs.	10	60
	170 lbs.	10	60
	170 lbs.	10	60
Lying Leg Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Romanian Deadlift	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Barbell Squats	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60
Lower Back
Machine Low Back Extensions	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60

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