FIRST MONTH

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:

yhonnyangel on March 28, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	160 lbs.	12	60
	160 lbs.	12	60
	160 lbs.	12	60
Incline Dumbbell Press: Speed	160 lbs.	12	60
	160 lbs.	12	60
Barbell Pin Press	160 lbs.	12	60
	160 lbs.	12	60
Triceps
Machine Triceps Extensions	160 lbs.	12	60
	160 lbs.	12	60
Triceps Cable Pushdowns	160 lbs.	12	60
	160 lbs.	12	60
Abs
Hanging Knee Tucks	-	50	30
Hanging Leg Raises	-	50	30
Incline Sit-Ups	-	80	30
	-	80	30
Side Crunches	-	80	30
	-	80	30
Crunches	-	80	30
	-	80	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
T-Bar Rows	60 lbs.	12	60
	160 lbs.	12	60
Chinup	-	20	60
Biceps
EZ Curl Bar Curls	80 lbs.	12	60
Incline Dumbbell Curls	60 lbs.	12	60
	60 lbs.	12	60
Shoulders
Seated Dumbbell Press	80 lbs.	12	60
Lateral Dumbbell Raises	50 lbs.	12	60
	50 lbs.	12	60
Abs
Machine Crunches	160 lbs.	15	30
Bicycle Crunches	-	60	30
	-	60	30
Dumbbell Side Bends	80 lbs.	15	30
	80 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

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yhonnyangel
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