3 WEEK

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:

Maclar1 on May 12, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Triceps
Machine Triceps Extensions	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Shoulders
Machine Lateral Raises	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Machine Shoulder Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Chest
Machine Chest Press	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Triceps
Machine Triceps Dips	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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