ROBYRUSH

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:

roby on October 01, 2009

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Flat Bench Dumbbell Flyes	45 lbs.	11	60
	45 lbs.	11	60
Back
Machine Seated Rows	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
Wide-Grip Front Pulldowns	125 lbs.	11	60
	125 lbs.	11	60
Lower Back
Machine Low Back Extensions	140 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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