FERNS' WORKOUT

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:

Ferns_ on May 03, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

14 days

Workout Days:

No preference

Description

A personalised version of 'body for life' workout plan.

Includes pilates two days a week.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	12	60
	-	10	60
	-	8	60
	-	6	60
	-	12	0
Pec Deck Flyes	-	12	120
Shoulders
Lateral Dumbbell Raises	-	12	60
	-	10	60
	-	8	60
	-	6	60
	-	12	0
Machine Shoulder Press	-	12	120
Back
Wide-Grip Front Pulldowns	-	12	60
	-	10	60
	-	8	60
	-	6	60
	-	12	0
Machine Seated Rows	-	12	120
Triceps
Cable Triceps Pushdown with V-Bar	-	12	60
	-	10	60
	-	8	60
	-	6	60
	-	12	0
One-Dumbbell Triceps Extensions	-	12	120
Biceps
Standing Dumbbell Curls	-	12	60
	-	10	60
	-	8	60
	-	6	60
	-	12	0
Standing Hammer Curls	-	12	120

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 km	1	-
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Pilates	0 km	60	-

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