MONEY

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:

CEDDIEUS on May 06, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Abs, Triceps, Trapezius, Back

Workout Length:

4 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	205 lbs.	10	60
	205 lbs.	10	60
Dumbbell Bench Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Decline Barbell Press	125 lbs.	10	60
	125 lbs.	10	60
	125 lbs.	10	60
Incline Dumbbell Flyes	125 lbs.	10	60
	125 lbs.	10	60
	125 lbs.	10	60
Shoulders
Seated Dumbbell Press	50 lbs.	12	60
	50 lbs.	8	60
	50 lbs.	8	60
Cross-Body Cable Raises	35 lbs.	10	60
	35 lbs.	10	60
Abs
Bicycle Crunches	-	25	30
Hanging Knee Tucks	-	25	30
Hanging Leg Raises	-	25	30
Sit-Ups	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0 miles	0	-
Eliptical Trainer	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	40 lbs.	20	60
	40 lbs.	15	60
	40 lbs.	10	60
Machine Triceps Extensions	50 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
Trapezius
Cable Upright Rows	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Barbell Shrugs	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Abs
Bicycle Crunches	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill 3.8 mph/10 incline	0 miles	15	-
Eliptical	0 miles	30	-

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