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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:

clatorre0822 on April 26, 2012

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Back
Seated Cable Rows	85 lbs.	10	90
	85 lbs.	10	90
	85 lbs.	10	90
Wide-Grip Behind-The-Neck Pulldowns	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Bent-Over Barbell Rows	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	20	60
	-	15	60
	-	10	60
	-	5	60
Abs
Sit-Ups	-	20	60
	-	15	60
	-	10	60
	-	5	60

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

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