MY WORKOUT

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:

firemedic524 on January 03, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Description

just something I came up with

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Decline Dumbbell Bench Press	35 lbs.	-	60
	40 lbs.	-	60
	35 lbs.	-	60
Cable Crossovers	40 lbs.	-	60
	35 lbs.	-	60
	40 lbs.	-	60
Back
Close-Grip Pulldowns	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Machine Seated Rows	100 lbs.	-	60
	110 lbs.	-	60
	115 lbs.	-	60
Biceps
Machine Preacher Curls	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Triceps
Triceps Cable Pushdowns	100 lbs.	-	60
	100 lbs.	-	60
	100 lbs.	-	60
One-Dumbbell Triceps Extensions	30 lbs.	-	60
	35 lbs.	-	60
	40 lbs.	-	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Day 2

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

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