FIRST WEEK

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:

lfambles on August 26, 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, Abs, Thighs, Shoulders, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	8	60
	50 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	60
	40 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	8	60
	30 lbs.	8	60
Triceps
Machine Triceps Extensions	65 lbs.	8	60
	65 lbs.	8	60
Abs
Bench Knee Tucks	-	10	45
Crunches	-	20	45

Day 2

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

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