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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:

jbeltran on June 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Chest, Back, Thighs, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Description

full body workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	50 lbs.	20	45
	50 lbs.	20	45
	50 lbs.	20	45
Chest
Dumbbell Bench Press	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Incline Dumbbell Press	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Decline Dumbbell Bench Press	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3 miles	25	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	50 lbs.	20	45
	50 lbs.	20	45
	50 lbs.	20	45
Back
Seated Cable Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lat Pulldown with Neutral Grip	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Reverse Fly	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	5 miles	35	-

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