WORKOUT #2

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:

TJworkout on May 09, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Abs, Biceps, Triceps, Back, Lower Back, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	160 lbs.	10	45
	160 lbs.	10	45
Abs
Bicycle Crunches	-	20	30
	-	20	30
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	45
	35 lbs.	10	45
Chest
Cable Crossovers	160 lbs.	10	45
	160 lbs.	10	45
Triceps
Triceps Cable Pushdowns	80 lbs.	10	45
	80 lbs.	10	45
Back
Lat Pulldown with Neutral Grip	170 lbs.	10	45
	170 lbs.	10	45
Machine Seated Rows	110 lbs.	10	45
	110 lbs.	10	45
Chest
Pec Deck Flyes	150 lbs.	10	45
	150 lbs.	10	45
Pushups	-	15	45
	-	15	45
Lower Back
Back Extension: Plank Hold with Lift	-	10	45
	-	10	45
Shoulders
Seated Dumbbell Press	-	45	45
	-	45	45

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2.000 miles	20	-

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