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:
Tschimj on March 06, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Biceps, Triceps, Back, Chest, Shoulders, Trapezius, Abs, Calves, Thighs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
EZ Curl Bar Curls75 lbs.1560
75 lbs.1260
75 lbs.1060
75 lbs.1060
Prone Dumbbell Curl75 lbs.1560
75 lbs.1260
75 lbs.1060
75 lbs.1060
Triceps
Triceps Cable Pushdowns120 lbs.1560
120 lbs.1260
120 lbs.1060
120 lbs.1060
Back
Close-Grip Pulldowns175 lbs.1560
175 lbs.1260
175 lbs.1060
175 lbs.1060
Seated Cable Rows120 lbs.1560
120 lbs.1260
120 lbs.1060
120 lbs.1060
Chest
Barbell Bench Press150 lbs.1560
150 lbs.1260
150 lbs.1060
150 lbs.1060
Dumbbell Bench Press75 lbs.1560
75 lbs.1260
75 lbs.1060
75 lbs.1060
Incline Dumbbell Press75 lbs.1560
75 lbs.1260
75 lbs.1060
75 lbs.1060
Machine Chest Press150 lbs.1560
150 lbs.1260
150 lbs.1060
150 lbs.1060
Machine Incline Chest Press130 lbs.1560
130 lbs.1260
130 lbs.1060
130 lbs.1060
Shoulders
Front Dumbbell Raises20 lbs.1560
20 lbs.1260
20 lbs.1060
20 lbs.1060
Machine Shoulder Press70 lbs.1560
70 lbs.1260
70 lbs.1060
70 lbs.1060
Trapezius
Barbell Shrugs120 lbs.1560
120 lbs.1260
120 lbs.1060
120 lbs.1060
Abs
Crunches-1530
-1530
-1530
Dumbbell Side Bends35 lbs.1530
35 lbs.1530
35 lbs.1530
Hanging Knee Tucks-1530
-1530
-1530
Hanging Leg Raises-1530
-1530
-1530
Calves
Seated Calf Raises90 lbs.1560
90 lbs.1260
90 lbs.1060
90 lbs.1060
Standing Calf Raises25 lbs.1560
25 lbs.1260
25 lbs.1060
25 lbs.1060
Thighs
Angled Leg Press (toes pointed in)180 lbs.1560
180 lbs.1260
180 lbs.1060
180 lbs.1060
Angled Leg Press (toes pointed out)180 lbs.1560
180 lbs.1260
180 lbs.1060
180 lbs.1060
Lying Leg Curls90 lbs.1560
90 lbs.1260
90 lbs.1060
90 lbs.1060
Lower Back
Deadlifts95 lbs.1560
95 lbs.1260
95 lbs.1060
95 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
EZ Curl Bar Curls75 lbs.1560
75 lbs.1260
75 lbs.1060
75 lbs.1060
Prone Dumbbell Curl75 lbs.1560
75 lbs.1260
75 lbs.1060
75 lbs.1060
Triceps
Triceps Cable Pushdowns120 lbs.1560
120 lbs.1260
120 lbs.1060
120 lbs.1060
Back
Close-Grip Pulldowns175 lbs.1560
175 lbs.1260
175 lbs.1060
175 lbs.1060
Seated Cable Rows120 lbs.1560
120 lbs.1260
120 lbs.1060
120 lbs.1060
Chest
Barbell Bench Press150 lbs.1560
150 lbs.1260
150 lbs.1060
150 lbs.1060
Dumbbell Bench Press75 lbs.1560
75 lbs.1260
75 lbs.1060
75 lbs.1060
Incline Dumbbell Press75 lbs.1560
75 lbs.1260
75 lbs.1060
75 lbs.1060
Machine Chest Press150 lbs.1560
150 lbs.1260
150 lbs.1060
150 lbs.1060
Machine Incline Chest Press130 lbs.1560
130 lbs.1260
130 lbs.1060
130 lbs.1060
Shoulders
Front Dumbbell Raises20 lbs.1560
20 lbs.1260
20 lbs.1060
20 lbs.1060
Machine Shoulder Press70 lbs.1560
70 lbs.1260
70 lbs.1060
70 lbs.1060
Trapezius
Barbell Shrugs120 lbs.1560
120 lbs.1260
120 lbs.1060
120 lbs.1060
Abs
Crunches-1530
-1530
-1530
Dumbbell Side Bends35 lbs.1530
35 lbs.1530
35 lbs.1530
Hanging Knee Tucks-1530
-1530
-1530
Hanging Leg Raises-1530
-1530
-1530
Calves
Seated Calf Raises90 lbs.1560
90 lbs.1260
90 lbs.1060
90 lbs.1060
Standing Calf Raises25 lbs.1560
25 lbs.1260
25 lbs.1060
25 lbs.1060
Thighs
Angled Leg Press (toes pointed in)180 lbs.1560
180 lbs.1260
180 lbs.1060
180 lbs.1060
Angled Leg Press (toes pointed out)180 lbs.1560
180 lbs.1260
180 lbs.1060
180 lbs.1060
Lying Leg Curls90 lbs.1560
90 lbs.1260
90 lbs.1060
90 lbs.1060
Lower Back
Deadlifts95 lbs.1560
95 lbs.1260
95 lbs.1060
95 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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