Online Fitness Trainer, Exercise Programs & Workout Routines
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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Rating:
 Unrated
Created By:
jpf516 on June 17, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Biceps, Triceps, Thighs, Calves, Back, Trapezius, Forearms, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press125 lbs.860
Flat Bench Dumbbell Flyes35 lbs.860
Shoulders
Seated Dumbbell Press35 lbs.860
Lateral Dumbbell Raises12 lbs.860
Biceps
Standing Barbell Curls50 lbs.860
Standing Alternate Dumbbell Curls22 lbs.860
Triceps
Lying Triceps Extensions22 lbs.860
Triceps Bench Dips-4060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0 miles15-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats135 lbs.860
Calves
Calf Presses240 lbs.860
Thighs
Leg Extensions120 lbs.860
Back
Seated Cable Rows95 lbs.860
Lat Pulldown with Neutral Grip100 lbs.860
Trapezius
Dumbbell Shrugs40 lbs.860
Forearms
Barbell Wrist Curls45 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0 miles15-

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