4 DAY WORK OUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
moeman222 on October 19, 2017
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Biceps, Lower Back, Thighs, Calves, Chest, Triceps, Shoulders, Trapezius, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns-1245
-1245
-1245
Seated Cable Rows-1245
-1245
-1245
Bent-Over Barbell Rows-1245
-1245
-1245
T-Bar Rows-1245
-1245
-1245
Machine Pulldown-1245
-1245
-1245
Biceps
Standing Barbell Curls-1245
-1245
-1245
Seated Hammer Curls-1245
-1245
-1245
Machine Preacher Curls-1245
-1245
-1245
Standing Barbell Curls-1245
-1245
-1245
Concentration Curls-1245
-1245
-1245
Lower Back
Deadlifts-1245
-1245
-1245
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Eliptical Machine0 miles50
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-1545
-1545
-1545
Leg Extensions-1545
-1545
-1545
Lying Leg Curls-1545
-1545
-1545
Seated Machine Leg Press-1545
-1545
-1545
Seated Leg Curls-1545
-1545
-1545
Dumbbell Lunges-1545
-1545
-1545
Calves
Seated Calf Raises-1545
-1545
-1545
Standing Calf Raises-1545
-1545
-1545
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0 miles100

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