PLAN 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:

jbari49 on September 27, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Cable Crossovers	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
Triceps
Machine Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	14	60
	15 lbs.	14	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
Hack Squats	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	15 lbs.	17	90
	15 lbs.	17	90
	15 lbs.	17	90
Leg Extensions	60 lbs.	14	90
	60 lbs.	14	90
Calves
Standing Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
Seated Calf Raises	60 lbs.	12	60
	60 lbs.	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	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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