TONYR39

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:

TonyR39 on July 08, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Dumbbell Curls	30 lbs.	6	60
	30 lbs.	6	60
	30 lbs.	6	60
EZ Curl Bar Curls	75 lbs.	6	60
	75 lbs.	6	60
	75 lbs.	6	60
Incline Dumbbell Curls	17 lbs.	8	60
	17 lbs.	8	60
	17 lbs.	8	60
Seated Hammer Curls	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Standing Alternate Dumbbell Curls	30 lbs.	6	60
	30 lbs.	6	60
	30 lbs.	6	60
Triceps
Rope Extensions	35 lbs.	6	60
	35 lbs.	6	60
	35 lbs.	6	60
Triceps Cable Pushdowns	42 lbs.	6	60
	42 lbs.	6	60
	42 lbs.	6	60
Lying Triceps Extensions	20 lbs.	6	60
	20 lbs.	6	60
	20 lbs.	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	20	-
Upright Stationary Bike	0.000 miles	15	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Wide-Grip Front Pulldowns	125 lbs.	10	60
	125 lbs.	10	60
	125 lbs.	10	60
Cross-Bench Dumbbell Pullovers	40 lbs.	11	60
	40 lbs.	11	60
Biceps
Standing Barbell Curls	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Incline Dumbbell Curls	15 lbs.	13	60
	15 lbs.	13	60
	15 lbs.	13	60
Forearms
Barbell Wrist Curls	70 lbs.	10	60
	70 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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