RICHS 1ST WO

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:

rnroman on June 22, 2009

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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 Dumbbell Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Flat Bench Dumbbell Flyes	50 lbs.	10	60
	50 lbs.	10	60
Incline Dumbbell Flyes	40 lbs.	11	60
	40 lbs.	11	60
Triceps
Lying Triceps Extensions	90 lbs.	8	60
	90 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	12	60
	20 lbs.	12	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	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
Standing Leg Curls	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90
Leg Extensions	90 lbs.	12	90
	90 lbs.	12	90
Calves
Standing Calf Raises	280 lbs.	10	60
	280 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	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	30	-

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