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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:

douty2 on November 13, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
Incline Dumbbell Flyes	20 lbs.	13	60
	20 lbs.	13	60
Back
Seated Cable Rows	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Wide-Grip Front Pulldowns	70 lbs.	10	60
	70 lbs.	10	60
Machine Pullovers	40 lbs.	11	60
	40 lbs.	11	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
	80 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	20

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	miles	45

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