This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
tmoney2185
Rating:
 Unrated
Created By:
tmoney2185 on August 04, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Expert
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Abs, Back, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press100 lbs.860
100 lbs.860
100 lbs.860
Lateral Dumbbell Raises10 lbs.1460
10 lbs.1460
10 lbs.1460
Trapezius
Barbell Upright Rows60 lbs.860
60 lbs.860
Dumbbell Shrugs45 lbs.1160
45 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Wide-Grip Front Pulldowns100 lbs.1160
100 lbs.1160
100 lbs.1160
Cross-Bench Dumbbell Pullovers30 lbs.1360
30 lbs.1360
Biceps
Standing Barbell Curls65 lbs.860
65 lbs.860
65 lbs.860
Incline Dumbbell Curls20 lbs.1160
20 lbs.1160
20 lbs.1160
Forearms
Barbell Wrist Curls55 lbs.1060
55 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Dumbbell Side Bends40 lbs.1520
40 lbs.1520
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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