CUSTOM 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:

BigJimSlade on October 29, 2009

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Cable Crossovers	45 lbs.	15	60
	45 lbs.	12	60
	45 lbs.	10	60
Pec Deck Flyes	105 lbs.	15	60
	105 lbs.	12	60
	105 lbs.	10	60
Thighs
Smith Machine Squats	100 lbs.	12	90
	100 lbs.	10	90
	100 lbs.	8	90
Lying Leg Curls	55 lbs.	12	60
	60 lbs.	10	60
Leg Extensions	70 lbs.	12	60
	80 lbs.	10	60
Back
Wide-Grip Front Pulldowns	105 lbs.	12	60
	110 lbs.	10	60
	120 lbs.	8	60
One-Arm Dumbbell Bent-Over Rows	35 lbs.	15	60
	40 lbs.	12	60
Biceps
Standing Barbell Curls	60 lbs.	12	60
	65 lbs.	10	60
	70 lbs.	8	60
Triceps
Triceps Cable Pushdowns	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
Abs
Incline Sit-Ups	-	15	30
	-	15	30
	-	15	30
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30
Bridge (Plank)	-	2	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	20	-
Incline Walk	0.000 miles	40	-

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