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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:

dondotta1976 on February 20, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

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	145 lbs.	8	60
	145 lbs.	8	60
	145 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Triceps
Lying Triceps Extensions	55 lbs.	8	60
	55 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
Dumbbell Squats	40 lbs.	12	90
	40 lbs.	12	90
Partial Dumbbell Squats	35 lbs.	14	90
	35 lbs.	14	90
Calves
Seated Dumbbell Calf Raises	30 lbs.	10	60
	30 lbs.	10	60
Lower Back
Back Extensions	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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