CHARLES 1

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:

CFeelgood on October 05, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
One-Arm Dumbbell Bent-Over Rows	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Seated Cable Rows	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Plank Single-Arm Dumbbell Row	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Barbell Preacher Curls	40 lbs.	12	60
	40 lbs.	-	60
	40 lbs.	-	60
Cable Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Abs
Ball Crunches	-	30	15
	-	-	15
Russian Twist	-	20	15
	-	-	15
	-	-	15
Bridge (Plank)	-	60	15
Bicycle Crunches	-	50	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 4 MPH	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Angled Leg Press	180 lbs.	12	60
	180 lbs.	12	60
	180 lbs.	12	60
Dumbbell Lunges	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Hip Abduction Machine	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
Hip Adduction Machine	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
Step-Ups	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-

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