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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:

jtmcconnell on November 29, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	200 lbs.	8	60
	200 lbs.	8	60
	200 lbs.	8	60
Flat Bench Dumbbell Flyes	70 lbs.	11	60
	70 lbs.	11	60
	70 lbs.	11	60
Cable Crossovers	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Triceps
Lying Triceps Extensions	110 lbs.	8	60
	110 lbs.	8	60
Triceps Cable Pushdowns	105 lbs.	10	60
	105 lbs.	10	60
Supine Triceps Extensions	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Abs
Bench Knee Tucks	-	25	20
	-	25	20
	-	25	20
Crunches	-	50	20
	-	50	20
	-	50	15
Flutter Kicks	-	1	30
	-	30	15
	-	15	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	330 lbs.	10	90
	330 lbs.	10	90
	330 lbs.	10	90
	330 lbs.	10	90
Lying Leg Curls	95 lbs.	12	90
	95 lbs.	12	90
Leg Extensions	120 lbs.	13	90
	120 lbs.	13	90
Calves
Standing Calf Raises	380 lbs.	10	60
	380 lbs.	10	60
Lower Back
Machine Low Back Extensions	200 lbs.	10	60
	200 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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