WEEK 1

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:

cvouros on September 30, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	10	60
	155 lbs.	10	60
	170 lbs.	8	60
	170 lbs.	8	60
	180 lbs.	6	60
Shoulders
Seated Barbell Front Press	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
	100 lbs.	6	60
	105 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	10	60
Triceps
Triceps Cable Pushdowns	55 lbs.	12	60
	55 lbs.	12	60
	60 lbs.	10	60
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
Chest
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Thighs
Barbell Squats	135 lbs.	10	120
	145 lbs.	6	120
	145 lbs.	6	120
Angled Leg Press	250 lbs.	10	120
	270 lbs.	8	120
	270 lbs.	8	120
Leg Extensions	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Lying Leg Curls	40 lbs.	20	60
	40 lbs.	20	60
Calves
Standing Calf Raises	190 lbs.	15	60
	190 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-
	0.000 miles	0	-
Jumping Rope	0.000 miles	0	-
	0.000 miles	0	-
Treadmill Running	0.000 miles	0	-
	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	10	60
	155 lbs.	10	60
	170 lbs.	8	60
	170 lbs.	8	60
	180 lbs.	6	60
Shoulders
Seated Barbell Front Press	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
	100 lbs.	6	60
	105 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	10	60
Triceps
Triceps Cable Pushdowns	55 lbs.	12	60
	55 lbs.	12	60
	60 lbs.	10	60
Triceps Parallel-Bar Dips	-	15	60
	-	15	60
Chest
Flat Bench Dumbbell Flyes	35 lbs.	12	60
	40 lbs.	10	60
	40 lbs.	10	60
Thighs
Barbell Squats	135 lbs.	10	120
	145 lbs.	6	120
	145 lbs.	6	120
Angled Leg Press	250 lbs.	10	120
	270 lbs.	8	120
	270 lbs.	8	120
Leg Extensions	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Lying Leg Curls	40 lbs.	20	60
	40 lbs.	20	60
Calves
Standing Calf Raises	190 lbs.	15	60
	190 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-
	0.000 miles	0	-
Jumping Rope	0.000 miles	0	-
	0.000 miles	0	-
Treadmill Running	0.000 miles	0	-
	0.000 miles	0	-

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