V1

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:

solace455 on September 03, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Calves, Biceps, Forearms, Abs

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	75 lbs.	10	90
	75 lbs.	10	90
	75 lbs.	10	90
	75 lbs.	10	90
Angled Leg Press	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
Lying Leg Curls	50 lbs.	13	90
	50 lbs.	13	90
Leg Extensions	60 lbs.	15	90
	60 lbs.	15	90
Calves
Donkey Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
Biceps
Standing Barbell Curls	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Cable Curls	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Forearms
Barbell Wrist Curls	65 lbs.	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

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