CGS - MWF_101016

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:

CGS1948 on October 15, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Shoulders, Chest, Triceps, Biceps, Back, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	40 lbs.	10	60
Machine Rear Deltoid Extensions	30 lbs.	10	60
Machine Lateral Raises	65 lbs.	10	60
Chest
Pec Deck Flyes	50 lbs.	10	60
Dumbbell Flyes	70 lbs.	10	60
Machine Incline Chest Press	50 lbs.	10	60
Triceps
Machine Triceps Extensions	55 lbs.	10	60
Machine Triceps Dips	80 lbs.	10	60
Biceps
Concentration Curls	40 lbs.	10	60
Back
Machine Seated Rows	50 lbs.	10	60
Wide-Grip Front Pulldowns	70 lbs.	10	60
Thighs
Glute Machine Press	60 lbs.	10	60
Hip Abduction Machine	75 lbs.	10	60
Hip Adduction Machine	80 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cybex Arc Trainer	0.000 miles	0	-
	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

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