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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:

mrcd01 on March 05, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Back, Triceps, Abs

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
3 Mile Run	0.000 miles	27	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	20	60
Barbell Bench Press	100 lbs.	20	60
	100 lbs.	20	60
Shoulders
Dumbbell Arnold Shoulder Press	15 lbs.	17	60
	15 lbs.	17	60
Back
Incline Bench Reverse Dumbbell Fly	10 lbs.	20	60
	10 lbs.	20	60
Chest
TRX Chest Fly	-	20	60
	-	20	60
Triceps
Triceps Cable Pushdowns	10 lbs.	20	60
	10 lbs.	20	60
Back
Gravitron Assisted Pull Up Machine	-	20	60
Abs
Incline Sit-Ups	-	75	30
Roman Chair Sit-Ups	-	25	30

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