3 DAY STRENGTH

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:

drtcbt on August 24, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	40 lbs.	15	90
	40 lbs.	15	90
Seated Leg Curls	70 lbs.	15	90
	70 lbs.	15	90
Calves
Standing Calf Raises	220 lbs.	15	60
	220 lbs.	15	60
Shoulders
Seated Barbell Front Press	50 lbs.	15	60
	50 lbs.	15	60
Trapezius
Barbell Upright Rows	60 lbs.	15	60
	60 lbs.	15	60
Lower Back
Machine Low Back Extensions	150 lbs.	15	60
	150 lbs.	15	60
Abs
Incline Sit-Ups	-	15	30
	-	15	30
Plank on Swiss Ball	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Incline Sit-Ups	-	15	30
	-	15	30
Hanging Leg Raises	-	15	30
	-	15	30
Thighs
Seated Machine Leg Press	300 lbs.	15	60
	300 lbs.	15	60
Trapezius
Barbell Shrugs	220 lbs.	15	60
	220 lbs.	15	60
Back
Wide Grip Front Chin-Ups	-	15	60
	-	15	60
Lower Back
Machine Low Back Extensions	150 lbs.	15	60
	150 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0.000 miles	120	-

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