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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:

Arlyn64 on April 19, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

Higher repetition lower weight

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
	100 lbs.	20	60
Incline Barbell Press	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
Decline Barbell Press	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
Flat Bench Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Incline Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Abs
Cable Crunches	60 lbs.	20	20
	60 lbs.	20	20
	60 lbs.	20	20
Crunches	-	25	15
	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	160 lbs.	20	90
	160 lbs.	20	90
	160 lbs.	20	90
	160 lbs.	20	90
	160 lbs.	20	90
Barbell Lunges	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Lying Leg Curls	50 lbs.	20	90
	50 lbs.	20	90
	50 lbs.	20	90
	50 lbs.	20	90
	50 lbs.	20	90
Leg Extensions	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
Calves
Standing Barbell Calf Raises	320 lbs.	20	60
	320 lbs.	20	60
	320 lbs.	20	60
	320 lbs.	20	60
	320 lbs.	20	60
Abs
Leg Raises	-	20	30
	-	20	30
	-	20	30
Incline Sit-Ups	-	20	30
	-	20	30
	-	20	30
Reverse Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	30	-

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