2015 2.0, PHASE 3

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

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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	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
Standing Cable Rows	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
Bent Over Lateral Raise	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Lower Back
Back Extensions	-	15	60
	-	15	60
	-	15	60
Biceps
Cable Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Standing Barbell Curls	75 lbs.	15	60
	75 lbs.	15	60
	75 lbs.	15	60
Incline Dumbbell Curls	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Standing Dumbbell Reverse Curls	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Back
Gravitron Assisted Pull Up Machine	-	30	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.)
Thighs
Dumbbell Front Squat	20 lbs.	30	60
	20 lbs.	30	60
	20 lbs.	30	60
Dumbbell Side Lunge and Touch	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Leg Curl on Swiss Ball	-	20	60
	-	20	60
	-	20	60
Romanian Deadlift	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Squats with Swiss Ball	-	20	60
	-	20	60
	-	20	60
Fire Hydrant	-	20	60
	-	20	60
	-	20	60
Dumbbell Donkey Kicks	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
Single-Leg Hip Raise	-	20	60
	-	20	60
	-	20	60
Calves
Standing Calf Raises	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	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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