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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:

curleyaware on June 09, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Triceps, Abs, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	40 lbs.	15	60
	40 lbs.	15	60
Pushups	-	30	60
Incline Dumbbell Press	30 lbs.	15	60
	30 lbs.	15	60
Machine Chest Press	75 lbs.	20	60
Pushups: Wide-Grip	-	15	30
Pushup Position and Row	20 lbs.	20	60
	15 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	60
Wide-Grip Front Pulldowns	60 lbs.	10	60
	60 lbs.	10	60
Close-Grip Pulldowns	60 lbs.	10	60
	60 lbs.	10	60
Seated Cable Rows	50 lbs.	10	60
Bent-Over Barbell Rows	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	20	60
	35 lbs.	15	60
Standing Barbell Curls	35 lbs.	20	60
	35 lbs.	15	60
Machine Preacher Curls	40 lbs.	15	60
Standing Cable Bicep Curls: Alternating	45 lbs.	10	60
	45 lbs.	10	60
Triceps
Triceps Cable Pushdowns	50 lbs.	10	60
One-Arm Dumbbell Kickbacks	30 lbs.	15	60
One-Arm Dumbbell Extensions	50 lbs.	15	60
Weighted Parallel-Bar Dips	25 lbs.	10	60
Pushups: Close Grip with Rotation	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3 miles	20	-

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