NEW'S 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:

Jeremy27 on January 22, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Back, 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
	50 lbs.	6	60
	55 lbs.	6	60
	60 lbs.	4	60
Flat Bench Dumbbell Flyes	40 lbs.	8	60
	40 lbs.	8	60
	45 lbs.	6	60
	50 lbs.	6	60
	55 lbs.	4	60
Cable Crossovers	50 lbs.	12	60
	50 lbs.	12	60
	55 lbs.	12	60
Triceps
Triceps Cable Pushdowns	80 lbs.	12	60
	90 lbs.	12	60
	100 lbs.	12	60
One-Arm Dumbbell Kickbacks	25 lbs.	8	60
	25 lbs.	8	60
	30 lbs.	6	60
	35 lbs.	6	60
	40 lbs.	4	60
Abs
Hanging Leg Raises	-	15	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	35	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	20	15
Triceps
Triceps Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
Chest
Machine Chest Press	100 lbs.	8	60
	100 lbs.	8	60
	120 lbs.	6	60
	120 lbs.	6	60
	140 lbs.	4	60
Decline Barbell Press	90 lbs.	8	60
	90 lbs.	8	60
	100 lbs.	6	60
	100 lbs.	6	60
	120 lbs.	4	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
Duck Hack Squats	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
Lying Leg Curls	77 lbs.	12	90
	88 lbs.	12	90
Leg Extensions	77 lbs.	15	90
	88 lbs.	15	90
Calves
Donkey Calf Raises	240 lbs.	10	60
	240 lbs.	10	60
	240 lbs.	10	60
Abs
Hanging Leg Raises	-	15	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	35	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2.000 miles	15	-

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