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:
wndfort on May 14, 2010
Users:
Comments:
Body Parts:
Chest, Abs, Thighs, Back, Shoulders, Biceps, Triceps, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press20 lbs.1060
Abs
Incline Sit-Ups-2030
Chest
Dumbbell Bench Press20 lbs.1060
Abs
Bench Knee Tucks-2530
Chest
Cable Crossovers20 lbs.1545
Thighs
Dumbbell Squats15 lbs.1060
15 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns40 lbs.1060
Thighs
Smith Machine Squats45 lbs.1260
Back
Wide-Grip Behind-The-Neck Pulldowns40 lbs.1060
Thighs
Stiff-Legged Dumbbell Deadlifts10 lbs.1060
Back
Bent-Over Barbell Rows25 lbs.1545
Thighs
Stiff-Legged Dumbbell Deadlifts10 lbs.1060
Shoulders
Lateral Dumbbell Raises5 lbs.1060
Biceps
Machine Preacher Curls20 lbs.1545
Shoulders
Lateral Dumbbell Raises5 lbs.1060
Front Dumbbell Raises5 lbs.1060
5 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks5 lbs.1545
Biceps
Standing Alternate Dumbbell Curls10 lbs.106
Thighs
Dumbbell Lunges12 lbs.1060
Abs
Bridge (Plank)-145
Thighs
Dumbbell Lunges12 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1060
8 lbs.1060
Calves
Seated Calf Raises35 lbs.1060
35 lbs.1060
35 lbs.1060
Chest
Parallel-Bar Dips-1260
Abs
Reverse Crunches-2530
-2530
Crunches-2530
-2530
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles10-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press15 lbs.1060
15 lbs.1060
Thighs
Dumbbell Lunges12 lbs.1060
12 lbs.1060
Shoulders
Machine Shoulder Press40 lbs.1060
40 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1060
15 lbs.1060
Thighs
Dumbbell Squats15 lbs.1060
15 lbs.1060
Biceps
Machine Preacher Curls25 lbs.1060
25 lbs.1060
Calves
Seated Calf Raises35 lbs.1060
35 lbs.max60
35 lbs.1060

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