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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:

gtdotcom on January 20, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Chest, Back, Abs, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	35 lbs.	15	0
	35 lbs.	15	0
Chest
Dumbbell Bench Press	35 lbs.	12	0
	35 lbs.	12	0
Thighs
Dumbbell Step Ups	35 lbs.	15	0
	35 lbs.	15	0
Back
Seated Cable Rows	75 lbs.	12	0
	75 lbs.	12	0
Thighs
Standing Leg Curls	40 lbs.	15	0
	40 lbs.	15	0
Back
Wide-Grip Front Pulldowns	105 lbs.	12	0
	105 lbs.	12	0
Abs
Ball Crunches	-	15	0
	-	15	0
Lower Back
Swiss-Ball Reverse Hyperextension	-	15	0
	-	15	0
Back
Cable Chop (Woodchopper)	70 lbs.	12	0
	70 lbs.	12	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	2	0

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	35 lbs.	15	0
	35 lbs.	15	0
Chest
Dumbbell Bench Press	35 lbs.	12	0
	35 lbs.	12	0
Thighs
Dumbbell Step Ups	35 lbs.	15	0
	35 lbs.	15	0
Back
Seated Cable Rows	75 lbs.	12	0
	75 lbs.	12	0
Thighs
Standing Leg Curls	40 lbs.	15	0
	40 lbs.	15	0
Back
Wide-Grip Front Pulldowns	105 lbs.	12	0
	105 lbs.	12	0
Abs
Ball Crunches	-	15	0
	-	15	0
Lower Back
Swiss-Ball Reverse Hyperextension	-	15	0
	-	15	0
Back
Cable Chop (Woodchopper)	70 lbs.	12	0
	70 lbs.	12	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	2	0

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