CGS - TTS_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, Triceps, Biceps, Back, Calves, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Cross-Body Cable Raises	40 lbs.	10	60
Triceps
Triceps Cable Pushdowns	45 lbs.	10	60
Biceps
Cable Curls	45 lbs.	10	60
Standing Barbell Reverse Curls	40 lbs.	10	60
Back
Seated Cable Rows	65 lbs.	10	60
Seated Cable Extensions	65 lbs.	10	60
Wide-Grip Front Pulldowns	70 lbs.	10	60
Calves
Seated Calf Raises	165 lbs.	10	60
Thighs
Leg Extensions	70 lbs.	10	60
Seated Leg Curls	65 lbs.	10	60
Seated Machine Leg Press	165 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cybex Arc Trainer	0.000 miles	30	-
	0.000 miles	30	-
Elliptical Trainer	1.000 miles	15	-

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