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:
bull42473 on May 09, 2017
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Shoulders, Back, Abs, Lower Back, Thighs, Triceps, Biceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-3045
-2045
-1245
-845
-545
Decline Barbell Press-3045
-2045
-1245
-845
-545
Dumbbell Incline Press with Neutral Grip-1545
-1545
-1545
-1545
Incline Dumbbell Flyes-2545
-2545
-2545
Parallel-Bar Dips-1245
-1245
-1245
-1245
Pushups: Plyometric-1545
-1545
-1545
Shoulders
Lateral Dumbbell Raises-1245
-1245
-1245
-1245
Back
Face Pull-1545
-1545
-1545
-1545
Abs
Bridge (Plank)-645
-645
-645
Side Plank-645
-645
-645
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts-845
-845
-545
-545
-345
Back
Wide-Grip Front Pulldowns-3045
-2045
-1245
-845
-545
Dumbbell Row-2045
-2045
-2045
-2045
Seated Cable Rows-3045
-2045
-1245
-845
-545
Straight Arm Cable Pulldown-1245
-1245
-1245
-1245
Single-Arm Lat Pulldown-1545
-1545
-1545
Inverted Rows with Weight Vest-2045
-2045
-2045
-2045
Pullup with Weight-1545
-1545
-1545
Abs
Bicycle Crunches-3045
-3045
-3045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles200

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