SCOBRA667

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:

scobra667 on March 22, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	345 lbs.	8	60
	345 lbs.	8	60
	345 lbs.	8	60
	345 lbs.	8	60
Flat Bench Dumbbell Flyes	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Pec Deck Flyes	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
Back
Machine Seated Rows	250 lbs.	8	60
	250 lbs.	8	60
	250 lbs.	8	60
	250 lbs.	8	60
Wide-Grip Front Pulldowns	235 lbs.	10	60
	235 lbs.	10	60
	235 lbs.	10	60
Cross-Bench Dumbbell Pullovers	75 lbs.	11	60
	75 lbs.	11	60
	75 lbs.	11	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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