FIT WORKOUT 1

Use this Workout Plan

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:

Ethos1914 on July 05, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Thighs, Biceps, Triceps, Trapezius

Description

Total Body workout geared towards fat loss and toning the body. The goal is to do cardio to warm up and then do resistance training at an intensity level that keeps the heart rate up. The goal should be to be able to complete 3 sets of 15-20 reps of each movement

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	135 lbs.	12	60
Barbell Bench Press	135 lbs.	12	60
Decline Barbell Press	135 lbs.	12	60
	135 lbs.	12	60
Dumbbell Flyes	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
Back
Dumbbell Pullovers	35 lbs.	20	60
	35 lbs.	20	60
	35 lbs.	20	60
One-Arm Dumbbell Bent-Over Rows	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
Lat Pulldown with Neutral Grip	70 lbs.	20	60
	70 lbs.	20	60
	70 lbs.	20	60
Seated Cable Rows	70 lbs.	20	60
	70 lbs.	20	60
	70 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
Hip Abduction Machine	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Hip Adduction Machine	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Leg Extensions	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Lying Leg Curls	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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