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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:

dblyon6390 on January 26, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	10	60
	30 lbs.	10	60
Incline Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	30 lbs.	8	60
	30 lbs.	8	60
Rope Extensions	40 lbs.	10	60
	40 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Standing Leg Curls	20 lbs.	12	90
	20 lbs.	12	90
	20 lbs.	12	90
Leg Extensions	60 lbs.	13	90
	60 lbs.	13	90
Calves
Standing Calf Raises	190 lbs.	10	60
	190 lbs.	10	60
Lower Back
Machine Low Back Extensions	90 lbs.	10	60
	90 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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