FALL 2018

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:

bull42473 on August 27, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Back
Pullup with Weight	-	5	00:30	30
	-	5	00:30	30
	-	5	00:30	30
	-	5	00:30	30
	-	5	00:30	30
Chest
Barbell Bench Press	-	20	00:30	30
	-	15	00:30	30
	-	12	00:30	30
	-	8	00:30	30
	-	5	00:30	30
Back
Inverted Row	-	10	00:30	30
	-	10	00:30	30
	-	10	00:30	30
	-	10	00:30	30
Chest
Standing Dumbbell Flyes	-	10	00:30	30
	-	10	00:30	30
	-	10	00:30	30
	-	10	00:30	30
Back
Straight Arm Cable Pulldown	-	15	00:30	30
	-	15	00:30	30
	-	15	00:30	30
Chest
Pushups	-	25	00:30	30
	-	25	00:30	30
	-	25	00:30	30
Biceps
Standing Hammer Curls	-	8	00:30	30
	-	8	00:30	30
	-	8	00:30	30
	-	8	00:30	30
	-	8	00:30	30
Triceps
Weighted Parallel-Bar Dips	-	8	00:30	30
	-	8	00:30	30
	-	8	00:30	30
	-	8	00:30	30
	-	8	00:30	30
Biceps
Incline Dumbbell Curls	-	12	00:30	30
	-	12	00:30	30
	-	12	00:30	30
	-	12	00:30	30
Triceps
Triceps Ladders	-	12	00:30	30
	-	12	00:30	30
	-	12	00:30	30
	-	12	00:30	30
Biceps
Prone Dumbbell Curl	-	15	00:30	30
	-	15	00:30	30
	-	15	00:30	30
Triceps
Triceps Cable Pushdowns	-	15	00:30	30
	-	15	00:30	30
	-	15	00:30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	30	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Lower Back
Deadlifts	-	10	00:30	30
	-	8	00:30	30
	-	6	00:30	30
	-	4	00:30	30
	-	2	00:30	30
Thighs
Barbell Squats	-	20	00:30	30
	-	15	00:30	30
	-	12	00:30	30
	-	8	00:30	30
	-	5	00:30	30
Lower Back
Good Mornings	-	12	00:30	30
	-	12	00:30	30
	-	12	00:30	30
	-	12	00:30	30
Thighs
Squats: Body Weight	-	15	00:30	30
	-	15	00:30	30
	-	15	00:30	30
	-	15	00:30	30
Shoulders
Standing Barbell Press	-	15	00:30	30
	-	12	00:30	30
	-	10	00:30	30
	-	8	00:30	30
	-	5	00:30	30
Back
Face Pull	-	12	00:30	30
	-	12	00:30	30
	-	12	00:30	30
	-	12	00:30	30
Shoulders
Lateral Dumbbell Raises	-	15	00:30	30
	-	15	00:30	30
	-	15	00:30	30
Front Dumbbell Raises	-	15	00:30	30
	-	15	00:30	30
	-	15	00:30	30
Dumbbell Overhead Shouldering	-	20	00:30	30
	-	20	00:30	30
	-	20	00:30	30
	-	20	00:30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
75% Max Cycling (RPE 5)	9 miles	45	0

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