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:
carlsonm on March 26, 2016
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press40 lbs.1060
50 lbs.1060
50 lbs.1060
55 lbs.1060
55 lbs.1060
60 lbs.860
60 lbs.760
Machine Chest Press110 lbs.1060
130 lbs.1060
150 lbs.1060
170 lbs.1060
Machine Wide Fly90 lbs.1060
90 lbs.1060
90 lbs.1060
Back
Wide-Grip Front Pulldowns80 lbs.1060
85 lbs.1060
90 lbs.1060
Lat Pulldown with Neutral Grip90 lbs.1060
95 lbs.1060
100 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer4.000 miles50
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press140 lbs.1090
140 lbs.1090
140 lbs.1090
140 lbs.1090
Standing Leg Curls35 lbs.1290
35 lbs.1290
35 lbs.1290
Leg Extensions50 lbs.1290
50 lbs.1290
Calves
Standing Calf Raises120 lbs.1060
120 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.000 miles30

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