HARD-BODY WORKOUT B

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:

jconnell on January 19, 2010

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Workout Category:

Stretching

Experience Level:

Intermediate

Body Parts:

Thighs, Chest, Abs, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Overhead Squat	-	12	60
	-	12	60
Chest
Incline Pushups: Hands on Bench	-	12	60
	-	12	60
Thighs
Dumbbell Bulgarian Split Squat	-	12	60
	-	12	60
Chest
Incline Dumbbell Press	-	12	60
	-	12	60
Abs
Hanging Leg Raises	-	12	30
	-	12	30
Thighs
Dumbbell Squats	-	12	60
	-	12	60
Chest
Dumbbell Bench Press	-	12	60
	-	12	60
Thighs
Dumbbell Lunges	-	12	60
	-	12	60
Chest
Dumbbell Flyes	-	12	60
	-	12	60
Abs
V Sit-Ups	-	12	30
	-	12	30

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Single-Leg Deadlift	-	12	60
	-	12	60
Back
Pull Up with Neutral Grip	-	12	60
	-	12	60
Thighs
Stiff-Legged Dumbbell Deadlifts	-	12	60
	-	12	60
Back
Seated Cable Rows	-	12	60
	-	12	60
Abs
Straight-Arm Side Bridge	-	12	30
	-	12	30
Back
Bent-Over Barbell Rows	-	12	60
	-	12	60
Seated Cable Pulldowns	-	12	60
	-	12	60
Thighs
Leg Curl on Swiss Ball	-	12	60
	-	12	60
Back
Reverse Fly	-	12	60
	-	12	60
Abs
Cable Crunches	-	12	30
	-	12	30

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

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