2015 2.0 - PHASE 2

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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:

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:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Wide-Grip Front Pulldowns	75 lbs.	20	60
	75 lbs.	20	60
	75 lbs.	20	60
Standing Cable Rows	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
Biceps
Cable Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Incline Dumbbell Curls	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Lower Back
Back Extensions	-	15	60
	-	15	60
	-	15	60
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	10	60
	-	10	60

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	-
Jumping Rope	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Incline Dumbbell Press	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Machine Incline Chest Press	-	-	60
Dumbbell Flyes	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Incline Dumbbell Flyes	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Triceps Cable Pushdowns	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Chest
Pushups	-	60	60

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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