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:
TheQuoted on October 11, 2012
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Abs, Back, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
Lateral Dumbbell Raises10 lbs.1360
10 lbs.1360
10 lbs.1360
Trapezius
Barbell Upright Rows55 lbs.860
55 lbs.860
Dumbbell Shrugs45 lbs.1060
45 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Wide-Grip Front Pulldowns100 lbs.1060
100 lbs.1060
100 lbs.1060
Machine Pullovers50 lbs.1460
50 lbs.1460
Biceps
Barbell Preacher Curls55 lbs.860
55 lbs.860
55 lbs.860
Concentration Curls15 lbs.1660
15 lbs.1660
15 lbs.1660
Forearms
Barbell Wrist Curls55 lbs.1060
55 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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