3 DAY TOTAL BODY WORKOUT

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:

dgrantz on August 21, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

Total body workout was given to me by a perasonal trainer.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	10	60
Pushups: Medicine Ball	-	10	60
	-	10	60
	-	8	60
Triceps
Triceps Cable Pushdowns	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Machine Triceps Dips	130 lbs.	15	60
	130 lbs.	15	60
	130 lbs.	15	60
Abs
Crunches	-	40	30
	-	40	30
	-	40	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)	0 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Seated Cable Rows	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Biceps
Barbell Preacher Curls	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Standing Hammer Curls	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Abs
Bicycle Crunches	-	50	30
	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)	0 miles	45	-

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