SUMMER

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:

byoung43 on April 19, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Triceps, Chest, Back, Biceps

Workout Length:

3 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Triceps
Triceps Cable Pushdowns	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Chest
Machine Chest Press	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	15	-
Upright Stationary Bike	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Wide-Grip Front Pulldowns	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Biceps
Standing Barbell Curls	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	15	-
Eliptical Machine	0 miles	15	-

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