TOM'S WORKOUT PLAN

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:

thughes510 on March 11, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Triceps, Thighs, Shoulders, Abs

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	60
	25 lbs.	8	60
Biceps
Standing Barbell Curls	35 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	8	60
Thighs
Angled Leg Press	180 lbs.	10	90
	180 lbs.	10	90
Shoulders
Machine Shoulder Press	50 lbs.	8	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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