DOGDOG

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 March 20, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

3 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	120 lbs.	15	60
	130 lbs.	15	60
	130 lbs.	15	60
Back
Seated Cable Rows	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Triceps
Machine Triceps Dips	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Shoulders
Machine Shoulder Press	20 lbs.	15	60
	20 lbs.	15	60
Biceps
Standing Cable Bicep Curls: Alternating	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Triceps
Rope Extensions	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	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)	-	2	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-
	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	15 lbs.	10	60
	15 lbs.	10	60
Leg Extensions	30 lbs.	10	60
	30 lbs.	10	60
	35 lbs.	10	60
Seated Leg Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Back
Pull Up with Neutral Grip	-	5	60
	-	5	60
Chest
Dumbbell Bench Press	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Machine Wide Fly	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Thighs
Hip Abduction Machine	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Hip Adduction Machine	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Abs
Hanging Leg Raises	-	10	30
	-	10	30
Hanging Knee Tucks	-	10	30
	-	10	30
Incline Sit-Ups	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill/Running	0 miles	25	-

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