ORONIMO

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:

oronimo on January 04, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
Pec Deck Flyes	60 lbs.	10	60
	60 lbs.	10	60
Triceps
Machine Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	14	60
	15 lbs.	14	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
Lying Leg Curls	60 lbs.	13	90
	60 lbs.	13	90
	60 lbs.	13	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Standing Calf Raises	250 lbs.	10	60
	250 lbs.	10	60
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
	120 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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