This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
oldman1957
Rating:
 Unrated
Created By:
oldman1957 on September 05, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Chest, Back, Abs, Thighs, Trapezius, Forearms, Lower Back, Triceps, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Dumbbell Cross Punch5 lbs.2060
Chest
Dumbbell Floor Press5 lbs.2060
Dumbbell Flyes5 lbs.2060
Back
Dumbbell Pullovers5 lbs.2060
Abs
Dumbbell Side Bends5 lbs.2030
Thighs
Dumbbell Squats5 lbs.2060
Trapezius
Dumbbell Upright Rows5 lbs.2060
Forearms
Dumbbell Wrist Curls5 lbs.2060
Abs
Flutter Kicks-2030
Shoulders
Front Dumbbell Raises5 lbs.2060
Lower Back
Good Mornings5 lbs.2060
Shoulders
Lateral Dumbbell Raises5 lbs.2060
Back
One-Arm Dumbbell Bent-Over Rows5 lbs.2060
Triceps
One-Arm Dumbbell Kickbacks5 lbs.2060
Biceps
Seated Hammer Curls5 lbs.2060
Standing Alternate Dumbbell Curls5 lbs.2060
Standing Dumbbell Reverse Curls5 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Speedwalking0.000 miles0-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Dumbbell Cross Punch5 lbs.2060
Chest
Dumbbell Floor Press5 lbs.2060
Dumbbell Flyes5 lbs.2060
Back
Dumbbell Pullovers5 lbs.2060
Abs
Dumbbell Side Bends5 lbs.2030
Thighs
Dumbbell Squats5 lbs.2060
Trapezius
Dumbbell Upright Rows5 lbs.2060
Forearms
Dumbbell Wrist Curls5 lbs.2060
Abs
Flutter Kicks-2030
Shoulders
Front Dumbbell Raises5 lbs.2060
Lower Back
Good Mornings5 lbs.2060
Shoulders
Lateral Dumbbell Raises5 lbs.2060
Back
One-Arm Dumbbell Bent-Over Rows5 lbs.2060
Triceps
One-Arm Dumbbell Kickbacks5 lbs.2060
Biceps
Seated Hammer Curls5 lbs.2060
Standing Dumbbell Curls5 lbs.2060
Standing Dumbbell Reverse Curls5 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Speedwalking0.000 miles0-

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