NUMBER 1

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:

dsedam on August 13, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
Incline Sit-Ups	-	20	30
	-	20	30
Leg Raises	-	20	30
	-	20	30
Back
Bent Over Row with Back Extension	-	12	60
	-	10	60
	-	10	60
	-	8	60
Biceps
Standing Barbell Curls	32 lbs.	12	60
	37 lbs.	10	60
	37 lbs.	10	60
	42 lbs.	8	60
Calves
Standing Calf Raises	60 lbs.	12	60
	65 lbs.	10	60
	65 lbs.	10	60
	70 lbs.	8	60
Chest
Barbell Bench Press	65 lbs.	12	60
	70 lbs.	10	60
	70 lbs.	10	60
	75 lbs.	8	60
Lower Back
Deadlifts	-	12	60
	-	10	60
	-	10	60
	-	8	60
Shoulders
Seated Dumbbell Press	50 lbs.	12	60
	55 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	8	60
Thighs
Barbell Squats	60 lbs.	12	60
	65 lbs.	10	60
	-	10	60
	-	8	60
Trapezius
Barbell Shrugs	-	12	60
	-	10	60
	-	10	60
	-	8	60
Triceps
Lying Triceps Extensions	17 lbs.	12	60
	22 lbs.	10	60
	22 lbs.	10	60
	27 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	20	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-
Wii Aerobics	0 miles	30	-
Fitness Walk: 5 MPH	0 miles	30	-

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