LEGIT

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 October 11, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Shoulders, Trapezius, Abs, Back, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Lateral Dumbbell Raises	10 lbs.	13	60
	10 lbs.	13	60
	10 lbs.	13	60
Trapezius
Barbell Upright Rows	55 lbs.	8	60
	55 lbs.	8	60
Dumbbell Shrugs	45 lbs.	10	60
	45 lbs.	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 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Wide-Grip Front Pulldowns	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Machine Pullovers	50 lbs.	14	60
	50 lbs.	14	60
Biceps
Barbell Preacher Curls	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Concentration Curls	15 lbs.	16	60
	15 lbs.	16	60
	15 lbs.	16	60
Forearms
Barbell Wrist Curls	55 lbs.	10	60
	55 lbs.	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	-

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