JANUARY 2012

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:

nealis on January 01, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	30 lbs.	8	0
	30 lbs.	8	0
	30 lbs.	8	0
Back
Close-Grip Pulldowns	40 lbs.	8	0
	40 lbs.	8	0
	40 lbs.	8	0
Biceps
Machine Preacher Curls	30 lbs.	8	0
	30 lbs.	8	0
	30 lbs.	8	0
Triceps
One-Arm Dumbbell Extensions	10 lbs.	8	0
	10 lbs.	8	0
	10 lbs.	8	0
Abs
Leg Raises	-	-	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	5	-
Recumbent Stationary Bike	0 miles	5	-
Treadmill Walk: Incline 3%	0 miles	5	-
Jumping Rope	0 miles	1	-
Elliptical Trainer	0 miles	30	-

Day 3

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

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