NEW LIFE

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:

rmckenzi86 on April 27, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	160 lbs.	12	60
	185 lbs.	6	60
	160 lbs.	8	60
Incline Dumbbell Press	55 lbs.	12	60
	60 lbs.	10	60
	65 lbs.	8	60
Pec Deck Flyes	135 lbs.	12	60
	140 lbs.	10	60
	120 lbs.	20	60
Dumbbell Chest Press: Alternating	35 lbs.	12	60
	35 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	55 lbs.	12	60
	60 lbs.	10	60
	65 lbs.	8	60
Wide-Grip Front Pulldowns	140 lbs.	12	60
	145 lbs.	10	60
	150 lbs.	8	60
Seated Cable Rows	135 lbs.	12	60
	140 lbs.	10	60
	145 lbs.	8	60
Lower Back
Back Extensions	-	20	60
	-	20	60
Abs
Hanging Knee Tucks	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	10	-
	0 miles	15	-
Treadmill Running	0 miles	15	-
Upright Stationary Bike	0 miles	15	-
	0 miles	10	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Barbell Preacher Curls	75 lbs.	12	60
	85 lbs.	10	60
	95 lbs.	8	60
Standing Hammer Curls	35 lbs.	12	60
	40 lbs.	10	60
	35 lbs.	8	60
Suicide Curls	95 lbs.	max	10
	75 lbs.	max	10
	55 lbs.	max	10
	35 lbs.	max	10
	15 lbs.	max	10
Concentration Curls	25 lbs.	15	60
	25 lbs.	15	60
Triceps
Triceps Cable Pushdowns	110 lbs.	12	60
	115 lbs.	10	60
	120 lbs.	8	60
Rope Extensions	110 lbs.	12	60
	115 lbs.	10	60
	120 lbs.	12	60
Cable Triceps Pushdown with V-Bar	110 lbs.	12	60
	115 lbs.	10	60
	120 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	10	-
Elliptical Trainer	0 miles	15	-
Treadmill Running	0 miles	15	-
Upright Stationary Bike	0 miles	15	-
Cool Down	0 miles	10	-

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