LET'S GO

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:

TheQuoted on September 27, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Triceps
Machine Triceps Extensions	65 lbs.	8	60
	65 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	11	60
	15 lbs.	11	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Standing Leg Curls	20 lbs.	15	90
	20 lbs.	15	90
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
Calves
Donkey Calf Raises	220 lbs.	10	60
	220 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

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