DJ PHASE I

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:

DJW_AustinTX on March 17, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Back, Biceps, Chest, Shoulders, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	3	30
Crunches	-	3	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	15	-
Recumbent Stationary Bike	0 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	-	3	60
Biceps
Zottman Curl	-	3	60
Chest
Flat Bench Dumbbell Flyes	-	3	60
Shoulders
Lateral Dumbbell Raises	-	3	60
Triceps
One-Dumbbell Triceps Extensions	-	3	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	15	-

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