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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:

Amyrebecca on January 06, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Incline Dumbbell Flyes	8 lbs.	13	60
	8 lbs.	13	60
Triceps
Lying Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
One-Arm Dumbbell Kickbacks	2 lbs.	26	60
	2 lbs.	26	60
	2 lbs.	26	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
Partial Dumbbell Squats	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
Dumbbell Squats	10 lbs.	12	90
	10 lbs.	12	90
Calves
Seated Barbell Calf Raises	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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