BUTTERS SUMMER PLAN

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:

Butters220 on March 16, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	20	30
	-	20	30
	-	20	30
Weighted Crunch	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Medicine Ball Rotations	-	20	30
	-	20	30
	-	20	30
Incline Sit-Ups	-	20	30
	-	20	30
	-	20	30
Core Stabilization with Twist	-	20	30
	-	20	30
	-	20	30
Side Plank	-	15	30
	-	15	30
	-	15	30
Mountain Climbers	-	20	30
	-	20	30
	-	20	30
Bridge (Plank)	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	15	-
Elliptical Trainer	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Machine Incline Chest Press	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Dumbbell Bench Press	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Pushups: Feet on Swiss Ball	-	10	60
	-	10	60
	-	10	60
Thighs
Seated Machine Leg Press	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Squats: Body Weight	-	15	60
	-	15	60
	-	15	60
Leg Curl on Swiss Ball	-	15	60
	-	15	60
	-	10	60
Dumbbell Lunges	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Dumbbell Step Ups	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Hip Adduction Machine	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Hip Abduction Machine	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Calves
Calf Presses	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Single-Leg Calf Press	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	15	-
Elliptical Trainer	0 miles	30	-

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