WORKOUT020909

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:

dark_knight on February 11, 2009

Users:

123 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Decline Barbell Press	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Parallel-Bar Dips	-	9	60
	-	9	60
	-	9	60
Back
Close-Grip Pulldowns	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Bent-Over Barbell Rows	35 lbs.	11	60
	35 lbs.	11	60
	35 lbs.	11	60
Cross-Bench Dumbbell Pullovers	15 lbs.	16	60
	15 lbs.	16	60
	15 lbs.	16	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Lateral Cable Raises	5 lbs.	23	60
	5 lbs.	23	60
	5 lbs.	23	60
Trapezius
Barbell Upright Rows	35 lbs.	8	60
	35 lbs.	8	60
Dumbbell Shrugs	25 lbs.	13	60
	25 lbs.	13	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Rope Extensions	25 lbs.	13	60
	25 lbs.	13	60
	25 lbs.	13	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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