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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:

Dogdog77 on January 23, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	110 lbs.	15	60
	120 lbs.	15	60
	130 lbs.	15	60
Back
Seated Cable Rows	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Triceps
Machine Triceps Dips	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Shoulders
Machine Shoulder Press	20 lbs.	15	60
	20 lbs.	15	60
Biceps
Standing Cable Bicep Curls: Alternating	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Triceps
Rope Extensions	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Lower Back
Back Extensions	-	15	60
	-	15	60
Abs
Crunches	-	15	30
	-	15	30
Bicycle Crunches	-	15	30
	-	15	30
Leg Raises	-	10	30
Bridge (Plank)	-	1	30
	-	1	30
Medicine Ball Rotations	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	10	-
	0 miles	5	-
	0 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	-	15	60
	-	15	60
	-	15	60
Calves
Seated Calf Raises	-	20	60
	-	20	60
Back
Wide-Grip Behind-The-Neck Pulldowns	-	15	60
	-	15	60
	-	15	60
Standing Reverse Dumbbell Fly	-	12	60
	-	12	60
Triceps
One-Arm Dumbbell Kickbacks	-	15	60
	-	15	60
Biceps
Seated Curls	-	12	60
	-	12	60
	-	12	60
Abs
Crunches	-	20	30
	-	20	30
Dumbbell Side Bends	-	15	30
	-	15	30
Squat Thrusts	-	10	30
Mountain Climbers	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	10	-
	0 miles	5	-
	0 miles	5	-

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