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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:

rick14822000 on April 06, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

crossfit

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Barbell Push Press	65 lbs.	25	0
Back
Kettlebell Two-Hand Swing	35 lbs.	25	0
Lower Back
Deadlifts	135 lbs.	10	0
Back
Pull Ups: Jumping	-	50	0
Thighs
Box Jumps	-	25	0
Chest
Barbell Bench Press	65 lbs.	30	0
Abs
Sit-Ups	-	45	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jump Rope: Double Unders	0 miles	1	-
Rowing Machine	0 miles	1	-
jacobs ladder	0 miles	1	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	-	60
Incline Barbell Press	-	-	60
Decline Barbell Press	-	-	60
Pushups	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
Lying Triceps Extensions	-	-	60
Triceps Bench Dips	-	-	60
Trapezius
Barbell Upright Rows	-	-	60
Dumbbell Shrugs	-	-	60

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