FIRST

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:

mloughlean on September 06, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	13	60
	25 lbs.	13	60
Pec Deck Flyes	40 lbs.	12	60
	40 lbs.	12	60
Triceps
One-Arm Dumbbell Extensions	15 lbs.	8	60
	15 lbs.	8	60
Rope Extensions	35 lbs.	12	60
	35 lbs.	12	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Standing Leg Curls	15 lbs.	17	90
	15 lbs.	17	90
	15 lbs.	17	90
Leg Extensions	50 lbs.	15	90
	50 lbs.	15	90
Calves
Standing Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
Lower Back
Machine Low Back Extensions	90 lbs.	10	60
	90 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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