JELECT WORK OUT

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:

Jelect on January 06, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Chest, Shoulders, Biceps, Triceps, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	6 miles	25	-
Elliptical Trainer	6 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Chest
Machine Chest Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Shoulders
Machine Shoulder Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Biceps
Machine Preacher Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Triceps
Machine Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Lower Back
Machine Low Back Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Thighs
Seated Leg Curls	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60

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