JUSTBEFIT

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:

112585 on August 23, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Back, Biceps, Thighs, Calves, Abs, Chest

Description

THIS WORKOUT IS A LITTLE TOUGHER THAN MY LEGS & ABS WORKOUT BUT IT DOES THE JOB!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	75 lbs.	15	60
	75 lbs.	15	60
	75 lbs.	15	60
	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Biceps
EZ Curl Bar Curls	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60

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

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	200 lbs.	15	60
	200 lbs.	15	60
	250 lbs.	8	60
	250 lbs.	8	60
Calves
Seated Dumbbell Calf Raises	30 lbs.	15	60
	30 lbs.	15	60
	20 lbs.	20	60
	20 lbs.	20	60
Abs
Incline Sit-Ups	-	25	30
	-	25	30
	-	15	30
	-	15	30
Leg Raises	-	20	30
	-	20	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Short Run	0.500 miles	6	-

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