FRESH START

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:

BigMomma87 on December 06, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Forearms
Dumbbell Wrist Curls	-	8	60
	-	8	60
Biceps
Standing Barbell Curls	-	8	60
	-	8	60
Triceps
Supine Triceps Extensions	-	8	60
	-	8	60
Shoulders
Dumbbell Cuban Press	-	8	60
	-	8	60
Chest
Dumbbell Chest Press: Alternating	-	8	60
	-	8	60
Back
Prone Cobra	-	8	60
	-	8	60
Lower Back
Good Mornings	-	8	60
	-	8	60
Abs
Negative Crunches	-	8	30
	-	8	30
Thighs
Dumbbell Step Ups	-	8	60
	-	8	60
Calves
Standing Calf Raises	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	60	-

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0 miles	90	-

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