BRADS START

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:

BAKNOX on January 15, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Shoulders, Thighs, Biceps, Triceps, Calves, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	70 lbs.	14	60
Decline Barbell Press	70 lbs.	14	60
Back
Seated Cable Rows	60 lbs.	14	60
Wide-Grip Front Pulldowns	70 lbs.	14	60
Shoulders
Machine Shoulder Press	50 lbs.	14	60
Cross-Body Cable Raises	60 lbs.	14	60
Thighs
Seated Machine Leg Press	100 lbs.	14	60
Lying Leg Curls	50 lbs.	14	60
Biceps
Standing Cable Bicep Curls: Alternating	50 lbs.	14	60
Standing Dumbbell Reverse Curls	50 lbs.	14	60
Triceps
Triceps Cable Pushdowns	70 lbs.	14	60
Lying Triceps Extensions	70 lbs.	14	60
Calves
Standing Calf Raises	80 lbs.	14	60
Seated Calf Raises	80 lbs.	14	60
Abs
Closed Leg Toe Touches	-	30	30
Crunches	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinnng	0.000 miles	0	-
Incline Walk	3.100 miles	50	-
Treadmill Running	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	70 lbs.	14	60
Decline Barbell Press	70 lbs.	14	60
Back
Seated Cable Rows	60 lbs.	14	60
Wide-Grip Front Pulldowns	70 lbs.	14	60
Shoulders
Machine Shoulder Press	50 lbs.	14	60
Cross-Body Cable Raises	60 lbs.	14	60
Thighs
Seated Machine Leg Press	100 lbs.	14	60
Lying Leg Curls	50 lbs.	14	60
Biceps
Standing Cable Bicep Curls: Alternating	50 lbs.	14	60
Standing Dumbbell Reverse Curls	50 lbs.	14	60
Triceps
Triceps Cable Pushdowns	70 lbs.	14	60
Lying Triceps Extensions	70 lbs.	14	60
Calves
Standing Calf Raises	80 lbs.	14	60
Seated Calf Raises	80 lbs.	14	60
Abs
Closed Leg Toe Touches	-	30	30
Crunches	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinning	0.000 miles	0	-
Incline Walk	3.000 miles	0	-
Treadmill Running	3.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

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