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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:

sc0ttmic on October 19, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	145 lbs.	8	60
	145 lbs.	8	60
	145 lbs.	8	60
Flat Bench Dumbbell Flyes	45 lbs.	10	60
	45 lbs.	10	60
Pec Deck Flyes	70 lbs.	10	60
	70 lbs.	10	60
Triceps
Machine Triceps Extensions	85 lbs.	8	60
	85 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
	20 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Max Walk	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	320 lbs.	10	90
	320 lbs.	10	90
	320 lbs.	10	90
	320 lbs.	10	90
Lying Leg Curls	60 lbs.	15	90
	60 lbs.	15	90
	60 lbs.	15	90
Leg Extensions	80 lbs.	14	90
	80 lbs.	14	90
Calves
Standing Calf Raises	270 lbs.	10	60
	270 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

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