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:
jkirklin on December 09, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Thighs, Shoulders, Triceps, Biceps, Abs
Description
upper body with a little cardio

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press35 lbs.60
Back
Wide-Grip Front Pulldowns90 lbs.50
Thighs
Angled Leg Press180 lbs.6120
Chest
Incline Dumbbell Press40 lbs.60
Back
Wide-Grip Front Pulldowns110 lbs.50
Thighs
Angled Leg Press220 lbs.6120
Chest
Incline Dumbbell Press45 lbs.40
Back
Wide-Grip Front Pulldowns125 lbs.30
Thighs
Angled Leg Press260 lbs.4120
Chest
Pushups-max120
Back
Wide-Grip Front Pulldowns110 lbs.80
90 lbs.12120
Thighs
Angled Leg Press220 lbs.80
180 lbs.12120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press200 lbs.60
Lying Leg Curls45 lbs.60
Shoulders
Seated Dumbbell Press30 lbs.60
Back
Wide-Grip Front Pulldowns90 lbs.60
Triceps
Rope Extensions45 lbs.60
Biceps
EZ Curl Bar Curls50 lbs.6120
Thighs
Angled Leg Press220 lbs.100
Lying Leg Curls55 lbs.100
Abs
Hanging Knee Tucks-20120
Shoulders
Seated Dumbbell Press35 lbs.100
Back
Wide-Grip Front Pulldowns105 lbs.100
Abs
Reverse Crunches-20120
Triceps
Rope Extensions55 lbs.100
Biceps
EZ Curl Bar Curls65 lbs.100
Abs
Hanging Knee Tucks-20120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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