CHOWDA'S

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:

Chowda on October 31, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Body Parts:

Back, Trapezius, Biceps, Lower Back, Shoulders, Chest, Thighs, Calves

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	-	12	30
	-	12	30
Lat Pulldown with Neutral Grip	-	12	30
	-	12	30
Reverse Fly	-	12	30
	-	12	30
Trapezius
Dumbbell Shrugs	-	12	30
	-	12	30
Biceps
Standing Barbell Curls	-	12	30
	-	12	30
Machine Preacher Curls	-	12	30
	-	12	30
Lower Back
Machine Low Back Extensions	-	15	30
	-	15	30
Shoulders
Seated Dumbbell Press	-	12	30
	-	12	30
Lateral Dumbbell Raises	-	12	30
	-	12	30
Front Dumbbell Raises	-	12	30
	-	12	30
Rear Dumbbell Raises	-	12	30
	-	12	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	12	30
	-	12	30
Dumbbell Flyes	-	12	30
	-	12	30
Pushups: Wide-Grip	-	15	30
	-	15	30
Pushups: Close-Grip	-	15	30
	-	15	30
Thighs
Angled Leg Press	-	12	30
	-	12	30
	-	12	30
Leg Extensions	-	12	30
	-	12	30
Walking Lunges without Weight	-	15	30
	-	15	30
Lying Leg Curls	-	12	30
	-	12	30
Calves
Standing Calf Raises	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Swimming	0 miles	60	-

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