WO1

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:

jim73 on May 11, 2010

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Flat Bench Dumbbell Flyes	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Lower Back
Deadlifts	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60
Good Mornings	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Thighs
Barbell Squats	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60
Dumbbell Lunges	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Back
Wide-Grip Front Pulldowns	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Bent Over Row with Back Extension	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Shoulders
Front Dumbbell Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Lateral Dumbbell Raises	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60
Biceps
Standing Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Incline Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Abs
Ball Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Hiking	0.000 miles	0	-
Brisk Walk	0.000 miles	0	-

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