SECOND 3 WEEKS

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:

Perndar on September 19, 2009

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Workout Category:

Strength & Cardio Combined

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

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Pec Deck Flyes	60 lbs.	10	60
	60 lbs.	10	60
Back
Close-Grip Pulldowns	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Wide-Grip Front Pulldowns	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Machine Pullovers	60 lbs.	11	60
	60 lbs.	11	60
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
	120 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Incline Sit-Ups	-	20	20
Side Crunches	-	20	15
	-	25	15

Day 2

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

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