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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Rating:
 Unrated
Created By:
jim73 on May 11, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Body Parts:
Chest, Lower Back, Thighs, Shoulders, Biceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press65 lbs.1060
65 lbs.1060
65 lbs.1060
Flat Bench Dumbbell Flyes10 lbs.1060
10 lbs.1060
10 lbs.1060
Lower Back
Deadlifts135 lbs.1060
135 lbs.1060
135 lbs.1060
Good Mornings45 lbs.1060
45 lbs.1060
45 lbs.1060
Thighs
Barbell Squats135 lbs.1060
135 lbs.1060
135 lbs.1060
Dumbbell Lunges20 lbs.1060
20 lbs.1060
20 lbs.1060
Back
Wide-Grip Front Pulldowns60 lbs.1060
60 lbs.1060
60 lbs.1060
Bent Over Row with Back Extension60 lbs.1060
60 lbs.1060
60 lbs.1060
Shoulders
Front Dumbbell Raises10 lbs.1060
10 lbs.1060
10 lbs.1060
Lateral Dumbbell Raises5 lbs.1060
5 lbs.1060
5 lbs.1060
Biceps
Standing Dumbbell Curls15 lbs.1060
15 lbs.1060
15 lbs.1060
Incline Dumbbell Curls15 lbs.1060
15 lbs.1060
15 lbs.1060
Abs
Ball Crunches-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hiking0.000 miles0-
Brisk Walk0.000 miles0-

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