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:
brianpr on October 04, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Incline Dumbbell Flyes35 lbs.1060
35 lbs.1060
Triceps
Machine Triceps Extensions75 lbs.860
75 lbs.860
75 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1560
15 lbs.1560
15 lbs.1560
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats220 lbs.1090
220 lbs.1090
220 lbs.1090
220 lbs.1090
Dumbbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
Standing Leg Curls25 lbs.1290
25 lbs.1290
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Calf Presses250 lbs.1060
250 lbs.1060
250 lbs.1060
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
130 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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