This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
fisio on October 14, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, 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.860
40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1160
25 lbs.1160
25 lbs.1160
Pec Deck Flyes40 lbs.1060
40 lbs.1060
Triceps
Lying Triceps Extensions45 lbs.860
45 lbs.860
45 lbs.860
Triceps Cable Pushdowns35 lbs.1260
35 lbs.1260
35 lbs.1260
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 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
Lying Leg Curls40 lbs.1290
40 lbs.1290
Leg Extensions50 lbs.1390
50 lbs.1390
Calves
Standing Calf Raises170 lbs.1060
170 lbs.1060
170 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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 miles45-

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