5 DAY REVISED

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:

Maclar1 on March 24, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Lat Pulldown with Neutral Grip	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Abs
Machine Crunches	110 lbs.	10	30
	110 lbs.	10	30
	110 lbs.	10	30
Machine Side Twists	100 lbs.	10	30
	100 lbs.	10	30
	100 lbs.	10	30
Back
Seated Cable Rows	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Lower Back
Machine Low Back Extensions	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Triceps
Machine Triceps Extensions	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Shoulders
Machine Lateral Raises	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Machine Shoulder Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Chest
Machine Chest Press	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Triceps
Machine Triceps Dips	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60

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