WORKOUTMASTER

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:

protease1b on January 05, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
Cable Crossovers	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Parallel-Bar Dips	-	15	60
	-	15	60
	-	15	60
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Triceps Cable Pushdowns	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Abs
Leg Raises	-	15	30
	-	15	30
	-	15	30
Machine Crunches	70 lbs.	15	30
	70 lbs.	15	30
	70 lbs.	15	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30
Roman Chair Oblique Twists	-	15	30
	-	15	30
	-	15	30
Thighs
Smith Machine Squats	95 lbs.	10	60
	95 lbs.	10	60
	95 lbs.	10	60
Dumbbell Lunges	40 lbs.	20	60
	40 lbs.	20	60
	40 lbs.	20	60
Hip Abduction Machine	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Hip Adduction Machine	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Calves
Calf Presses	180 lbs.	15	60
	180 lbs.	15	60
	180 lbs.	15	60

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