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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:

jose_hurtado on December 01, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Shoulders, Triceps, Abs, Chest, Biceps, Thighs

Workout Length:

5 days

Workout Days:

No preference

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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	20 lbs.	30	60
	40 lbs.	20	60
Shoulders
Seated Dumbbell Press	30 lbs.	40	60
	30 lbs.	40	60
Triceps
Triceps Cable Pushdowns	40 lbs.	20	60
	60 lbs.	10	60
	70 lbs.	5	60
Abs
Crunches	-	40	30
	-	40	30
	-	40	30
Side Crunches	-	30	30
	-	30	30
Chest
Flat Bench Dumbbell Flyes	15 lbs.	30	60
	15 lbs.	30	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	25	60
	20 lbs.	10	60
	40 lbs.	5	60
Abs
Reverse Crunches	-	25	30
Thighs
Dumbbell Lunges	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-
	0 miles	0	-
Brisk Walk	0 miles	0	-
	0 miles	0	-

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