WEEK 3

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

markgetshuge on September 25, 2014

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	110 lbs.	-	60
	110 lbs.	-	60
	110 lbs.	-	60
	110 lbs.	-	60
	110 lbs.	-	60
	110 lbs.	-	60
	110 lbs.	-	60
	110 lbs.	-	60
Lat Pulldown with Neutral Grip	190 lbs.	-	60
	190 lbs.	-	60
	190 lbs.	-	60
	190 lbs.	-	60
	190 lbs.	-	60
	190 lbs.	-	60
	190 lbs.	-	60
	190 lbs.	-	60
Seated Cable Pulldowns	120 lbs.	-	60
	120 lbs.	-	60
	120 lbs.	-	60
	120 lbs.	-	60
	120 lbs.	-	60
	120 lbs.	-	60
	120 lbs.	-	60
	120 lbs.	-	60
Lower Back
Back Extensions	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
Abs
Weighted Crunch	5 lbs.	64	30
Bench Knee Tucks	-	64	30
Machine Side Twists	-	64	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
Incline Dumbbell Press	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
Incline Dumbbell Flyes	50 lbs.	-	60
	50 lbs.	-	60
	50 lbs.	-	60
	50 lbs.	-	60
	50 lbs.	-	60
	50 lbs.	-	60
	50 lbs.	-	60
	50 lbs.	-	60
Cable Crossovers	70 lbs.	-	60
	70 lbs.	-	60
	70 lbs.	-	60
	70 lbs.	-	60
	70 lbs.	-	60
	70 lbs.	-	60
	70 lbs.	-	60
	70 lbs.	-	60
Abs
Weighted Crunch	5 lbs.	64	30
Bench Knee Tucks	-	64	30
Machine Side Twists	-	64	30

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

No comments have been posted yet.