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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Rating:
 Unrated
Created By:
royce1974 on December 16, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Thighs
Barbell Squats52 kg.12120
52 kg.12120
52 kg.12120
Angled Leg Press95 kg.1290
95 kg.1290
95 kg.1290
Leg Extensions32 kg.1290
32 kg.1290
32 kg.1290
Lying Leg Curls23 kg.1290
23 kg.1290
23 kg.1290
Calves
Standing Calf Raises91 kg.1060
91 kg.1060
91 kg.1060
91 kg.1060
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-
Stairclimbing Machine0.000 km30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press66 kg.1090
66 kg.1090
66 kg.1090
Incline Barbell Press50 kg.1090
50 kg.1090
50 kg.1090
Decline Barbell Press66 kg.890
66 kg.890
66 kg.890
Flat Bench Dumbbell Flyes18 kg.1090
18 kg.1090
18 kg.1090
Biceps
Standing Barbell Curls27 kg.1290
27 kg.1290
27 kg.1290
Suicide Curls18 kg.2190
18 kg.2190
18 kg.2190
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 km30-
Outdoor Running0.000 km30-

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