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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:

twistybread on May 12, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	10	60
	105 lbs.	8	60
	110 lbs.	6	60
Dumbbell Bench Press	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Dumbbell Flyes	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Triceps
Lying Triceps Extensions	25 lbs.	6	60
	25 lbs.	5	60
	25 lbs.	4	60
Abs
Sit-Ups	-	15	30
	-	15	30
	-	15	30
Barbell Rollout	-	10	30
	-	10	30
	-	10	30
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	0	-
Stretching	0 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Ups	-	-	60
Lower Back
Back Extension: Ground	-	20	60
	-	20	60
	-	20	60
Back Extension: Plank Hold with Lift	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	0	-
Stretching	0 miles	0	-

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