FREE WEIGHT WORKOUT

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:

jakeduvall on January 26, 2013

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

6 days

Workout Days:

No preference

Description

Two strength training workouts to variate days. At the start of the second week, start with last week's Day 3, etc.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats: Body Weight	-	30	60
	-	30	60
	-	30	60
Chest
Pushups	-	25	60
	-	25	60
	-	25	60
Thighs
Leg Extensions	45 lbs.	20	60
	55 lbs.	18	60
	65 lbs.	15	60
Chest
Incline Barbell Press	95 lbs.	12	60
	105 lbs.	10	60
	115 lbs.	8	60
Shoulders
Standing Barbell Press	75 lbs.	12	30
	85 lbs.	10	30
	95 lbs.	8	30
Triceps
Triceps Bench Dips	-	15	30
	-	15	30
	-	15	30

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0 miles	30	-

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