CECIL GYM

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:

bmmorton on July 07, 2011

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Calf Presses	-	-	60
Thighs
Leg Extensions	-	-	60
Seated Machine Leg Press	-	-	60
Standing Leg Curls	-	-	60
Seated Leg Curls	-	-	60
Angled Leg Press (toes pointed out)	-	-	60
Angled Leg Press (toes pointed in)	-	-	60
Abs
Flutter Kicks	-	-	30
V Sit-Ups	-	-	30
Crunches	-	-	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	25 lbs.	15	30
	25 lbs.	15	60
Pec Deck Flyes	25 lbs.	15	60
	25 lbs.	15	60
Back
Machine Seated Rows	25 lbs.	15	60
	25 lbs.	15	60
Gravitron Assisted Pull Up Machine	-	15	60
	-	15	60
Triceps
Machine Triceps Extensions	25 lbs.	15	60
	25 lbs.	15	60
Biceps
Machine Preacher Curls	10 lbs.	15	60
	10 lbs.	15	60
Chest
Machine Chest Press	25 lbs.	15	60
	25 lbs.	15	60
Shoulders
Machine Shoulder Press	25 lbs.	15	60
	25 lbs.	15	60
Back
Lat Pulldown with Neutral Grip	40 lbs.	15	60
	40 lbs.	15	60
Shoulders
Machine Rear Deltoid Extensions	25 lbs.	15	60
	25 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	0	-
Elliptical Trainer	0 miles	0	-

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