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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:

AllisonElyse2 on July 10, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Abs, Shoulders, Trapezius, Triceps, Biceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Floor Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Dumbbell Flyes	15 lbs.	10	60
	15 lbs.	10	60
Back
Cross-Bench Dumbbell Pullovers	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Wide Grip Front Chin-Ups	-	8	60
	-	8	60
Abs
Crunches	-	30	30
	-	30	30
	-	30	30
Reverse Crunches	-	15	30
	-	15	30
	-	15	30
Leg Raises	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Trapezius
Barbell Upright Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Biceps
Standing Barbell Curls	25 lbs.	21	60
	25 lbs.	21	60
Abs
Windshield Wiper	-	15	30
	-	15	30
Dumbbell Side Bends	20 lbs.	15	30
	20 lbs.	15	30
	20 lbs.	15	30
Glute Bridge with Abduction	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	10	-

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