DJF

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:

Dylanfrann on August 30, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Thighs, Back, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	10	30
	115 lbs.	10	30
	120 lbs.	6	30
	130 lbs.	6	30
	130 lbs.	5	30
Thighs
Seated Machine Leg Press	200 lbs.	10	20
	220 lbs.	10	20
	230 lbs.	10	20
	250 lbs.	5	20
Back
Lat Pulldown with Neutral Grip	80 lbs.	7	10
	90 lbs.	7	10
	90 lbs.	7	10
	100 lbs.	7	10
	120 lbs.	7	10
Thighs
Barbell Squats	100 lbs.	10	30
	110 lbs.	10	30
	120 lbs.	8	30
	135 lbs.	6	30
	140 lbs.	4	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	30	0
Back
Pull Up with Neutral Grip	-	10	60
Chinup	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 0%	0 miles	0	-
Upright Stationary Bike	0 miles	0	-

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