FIRST WEEK

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:

bradmang18 on July 09, 2012

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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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.)
Chest
Barbell Bench Press	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	14	60
	25 lbs.	14	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Wide-Grip Front Pulldowns	75 lbs.	11	60
	75 lbs.	11	60
Lower Back
Machine Low Back Extensions	90 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

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