DAILY WORKOUT 1

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:

CliffClaven on June 16, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Back, Chest, Lower Back, Thighs, Biceps, Forearms, Shoulders, Trapezius, 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	-	25	30
	-	25	30
Bicycle Crunches	-	25	30
	-	25	30
Back
Seated Cable Rows	100 lbs.	20	60
	100 lbs.	20	60
Chest
Pushups	-	15	60
	-	15	60
Barbell Bench Press	145 lbs.	12	60
	145 lbs.	12	60
Incline Dumbbell Press	20 lbs.	15	60
	20 lbs.	15	60
Pec Deck Flyes	70 lbs.	15	60
	70 lbs.	15	60
Dumbbell Chest Press on Swiss Ball	30 lbs.	15	60
	30 lbs.	15	60
Incline Pushups: Hands on Bench	-	15	60
	-	15	60
Lower Back
Machine Low Back Extensions	70 lbs.	15	60
	70 lbs.	15	60
Thighs
Squats with Swiss Ball	-	20	60
	-	20	60
Dumbbell Lunges	25 lbs.	15	60
	25 lbs.	15	60
Seated Machine Leg Press	120 lbs.	15	60
	120 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	10	-
Treadmill Walk: Incline 3%	0 miles	10	-
Cool Down	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	20 lbs.	25	30
	20 lbs.	25	30
Crunch Twists	-	25	30
	-	25	30
Back
Cobra on Swiss Ball	-	20	60
	-	20	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	15	60
	25 lbs.	15	60
Machine Preacher Curls	70 lbs.	15	60
	70 lbs.	15	60
Forearms
Dumbbell Wrist Curls	20 lbs.	15	60
	20 lbs.	15	60
Lower Back
Deadlifts	100 lbs.	15	60
	100 lbs.	15	60
Swiss-Ball Reverse Hyperextension	-	15	60
	-	15	60
Shoulders
Seated Dumbbell Press	30 lbs.	15	60
Machine Shoulder Press	80 lbs.	15	60
Front Dumbbell Raises	30 lbs.	15	60
Machine Lateral Raises	80 lbs.	15	60
Standing Dumbbell Press	30 lbs.	15	60
Seated Dumbbell Flexion on Swiss Ball	20 lbs.	15	60
Seated Dumbbell Abduction on Swiss Ball	20 lbs.	15	60
Trapezius
Dumbbell Upright Rows	20 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	15	60
Lying Triceps Extensions	20 lbs.	15	60
Machine Triceps Extensions	60 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	10	-
Treadmill Walk: Incline 3%	0 miles	10	-
Cool Down	0 miles	10	-

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