STARTER

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:

umdmariachi on February 08, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Back, Biceps, Calves, Chest, Thighs, Triceps

Workout Length:

1 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Incline Sit-Ups	-	20	30
	-	15	30
	-	15	30
Back
Wide-Grip Front Pulldowns	150 lbs.	10	60
Seated Cable Rows	150 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	10	60
Standing Barbell Curls	90 lbs.	10	60
Calves
Calf Presses	150 lbs.	10	60
Chest
Barbell Bench Press	115 lbs.	10	60
Thighs
Leg Extensions	130 lbs.	10	60
Lying Leg Curls	130 lbs.	10	60
Triceps
Triceps Cable Pushdowns	150 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	25	-

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