DEC - FEB

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:

Yoder11 on November 30, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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.)
Triceps
Lying Triceps Extensions	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Seated Overhead Cable Extensions	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Biceps
Standing Barbell Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
Hanging Leg Raises	-	20	30
	-	20	30
	-	20	30
	-	20	30
Machine Crunches	125 lbs.	20	30
	125 lbs.	20	30
	125 lbs.	20	30
	125 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Intervals- 60/120	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	250 lbs.	15	60
	250 lbs.	12	60
	250 lbs.	12	60
	250 lbs.	10	60
Leg Extensions	40 lbs.	15	60
	40 lbs.	12	60
	40 lbs.	10	60
Lying Leg Curls	40 lbs.	15	60
	40 lbs.	12	60
	40 lbs.	10	60
Calves
Seated Calf Raises	140 lbs.	15	60
	140 lbs.	12	60
	140 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	60	-

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