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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:

slomoe89 on April 13, 2010

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Workout Category:

Cardio Training Only

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Biceps, Forearms, Abs

Tags:

cardio, Run, stretch, jog

Description

work out

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Cross-Bench Dumbbell Pullovers	35 lbs.	13	60
	35 lbs.	13	60
	35 lbs.	13	60
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Seated Hammer Curls	25 lbs.	11	60
	25 lbs.	11	60
	25 lbs.	11	60
Forearms
Dumbbell Wrist Curls	30 lbs.	10	60
	30 lbs.	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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