8 WEEK 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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Rating:
 Unrated
Created By:
chrissmallbeck on June 27, 2014
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Pushups-150
-150
-150
-150
-150
-150
-150
-150
Dumbbell Bench Press20 lbs.150
20 lbs.150
20 lbs.150
20 lbs.150
20 lbs.150
20 lbs.150
20 lbs.150
20 lbs.150
Incline Dumbbell Press15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
Dumbbell Incline Fly with Twist15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
15 lbs.150
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Eliptical0 miles15-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Pull Ups-50
-50
-50
-50
-50
-50
-50
Seated Cable Rows75 lbs.150
75 lbs.150
75 lbs.150
75 lbs.150
75 lbs.150
75 lbs.150
75 lbs.150
Lat Pulldown with Neutral Grip60 lbs.150
60 lbs.150
60 lbs.150
60 lbs.150
60 lbs.150
60 lbs.150
60 lbs.150
T-Bar Rows40 lbs.150
40 lbs.150
40 lbs.150
40 lbs.150
40 lbs.150
40 lbs.150
40 lbs.150
Lower Back
Back Extensions-150
-150
-150
-150
-150
-150
-150
Abs
Crunches-300
Bicycle Crunches-200
Peguin Hell Tap Crunches-300
Reverse Crunches-200
Side Plank with Rotation-150
Roman Chair Oblique Twists-300
Lying Leg Drops-150
Side Plank with Rotation-150
Russian Twist-300
V Sit-Ups-150
Side Plank Dips-150
Crunches-300
Double Crunch-200
Side Plank Dips-150

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