GENE'S 12 DAY STARTUP

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:

genelietz on May 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Trapezius
Barbell Upright Rows	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	150 lbs.	15	60
	150 lbs.	15	60
Biceps
Seated Cable Curls: Alternating	80 lbs.	12	60
	80 lbs.	12	60
Chest
Machine Chest Press	130 lbs.	12	60
	130 lbs.	12	60
Shoulders
Machine Shoulder Press	70 lbs.	12	60
	70 lbs.	10	60
Machine Lateral Raises	50 lbs.	12	60
	50 lbs.	10	60
Thighs
Seated Machine Leg Press	250 lbs.	15	60
	250 lbs.	15	60
Leg Extensions	120 lbs.	12	60
	120 lbs.	12	60
Seated Leg Curls	90 lbs.	12	60
	90 lbs.	10	60
Triceps
Machine Triceps Dips	120 lbs.	15	60
	120 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	9.000 miles	35	-
Swimming	0.142 miles	18	-

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