BOB DUCKWORTH

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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:

BobDuckworth on October 02, 2019

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Chest
Machine Chest Press	40 lbs.	12	-	60
Pec Deck Flyes	35 lbs.	12	-	60
Shoulders
Machine Shoulder Press	20 lbs.	12	-	60
Machine Rear Deltoid Extensions	20 lbs.	12	-	60
Triceps
Machine Triceps Extensions	30 lbs.	12	-	60
Biceps
Machine Preacher Curls	20 lbs.	12	-	60
Abs
Machine Crunches	20 lbs.	12	-	60
Thighs
Seated Leg Curls	40 lbs.	12	-	60
Leg Extensions	40 lbs.	12	-	60
Back
Wide-Grip Front Pulldowns	35 lbs.	12	-	60
Close-Grip Pulldowns	35 lbs.	12	-	60
Lat Pulldown with Neutral Grip	35 lbs.	12	-	60
Machine Seated Rows	30 lbs.	12	-	60
Forearms
Cable Wrist Curls	-	max	-	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	15	60

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