WEEK 1

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:

bsmith44 on July 30, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	240 lbs.	15	60
	240 lbs.	15	60
Lying Leg Curls	70 lbs.	15	60
	70 lbs.	15	60
Triceps
Triceps Parallel-Bar Dips	-	15	60
	-	15	60
Back
Machine Seated Rows	140 lbs.	15	60
	140 lbs.	15	60
Shoulders
Rear Dumbbell Raises, Thumbs Pointing Out	5 lbs.	15	60
	5 lbs.	15	60
Trapezius
Barbell Shrugs	175 lbs.	15	60
	175 lbs.	15	60
Biceps
EZ Curl Bar Curls	55 lbs.	15	60
	55 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	60 lbs.	15	60
	60 lbs.	15	60
Calves
Calf Presses	-	max	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Leg Raises	-	30	30
	-	30	30
Machine Crunches	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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