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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:

mike2204 on February 17, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jump Squats: Body Weight	-	15	60
	-	15	60
Wide Stance Barbell Squat	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Angled Leg Press	210 lbs.	12	60
	210 lbs.	12	60
	210 lbs.	12	60
Leg Extensions	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Romanian Deadlift	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Lying Leg Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Calves
Calf Presses	190 lbs.	12	60
	190 lbs.	12	60
	190 lbs.	12	60
Standing Calf Raises	180 lbs.	12	60
	180 lbs.	12	60
	180 lbs.	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	15	60
	-	15	60
Barbell Bench Press	115 lbs.	12	60
	115 lbs.	12	60
	115 lbs.	12	60
Incline Dumbbell Press	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Cable Crossovers	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Parallel-Bar Dips	-	12	60
	-	12	60
	-	12	60
Triceps
Seated Overhead Cable Extensions	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Abs
Decline Ab Twists	-	12	30
	-	12	30
	-	12	30
Hanging Leg Raises	-	12	30
	-	12	30
	-	12	30

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