2015 2.0 - PHASE 1

This workout has been deleted

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:

AjB1303 on February 24, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Cable Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Back
Gravitron Assisted Pull Up Machine	-	15	60
Standing Cable Rows	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
Chest
Pushups	-	60	60
Dumbbell Bench Press	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Lower Back
Back Extensions	-	10	60
	-	10	60
	-	10	60
Shoulders
Seated Dumbbell Press	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60
Weight Lifting Session	5 lbs.	90	60
	5 lbs.	90	60
	5 lbs.	90	60
Triceps
Triceps Cable Pushdowns	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Trapezius
Dumbbell Upright Rows	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-
Upright Stationary Bike	0 miles	0	-
Treadmill Running	0 miles	0	-
Jumping Rope	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Front Squat	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Dumbbell Side Lunge and Touch	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Leg Curl on Swiss Ball	-	15	60
	-	15	60
	-	15	60
Wall Sits	-	5	60
Fire Hydrant	-	20	60
	-	20	60
	-	20	60
Dumbbell Donkey Kicks	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
Calves
Standing Calf Raises	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Abs
Bicycle Crunches	-	-	30
Reverse Crunches	-	-	30
Hip Lift	-	-	30
Double Crunch	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-
Treadmill Running	0 miles	0	-
Upright Stationary Bike	0 miles	0	-

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