JILL BIZZLE

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:

jillbonafide on December 22, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

day 1- cardio or rest

day 2- shoulders

day 3- legs

day 4- arms

day 5- abs

day 6- chest and cardio

day 7- back and cardio

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
treamill interval	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Lateral Raises	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	45 lbs.	10	60
Seated Dumbbell Press	55 lbs.	15	60
	60 lbs.	12	60
	70 lbs.	8	60
	80 lbs.	6	60
Front Cable Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	40 lbs.	10	60
Trapezius
Barbell Upright Rows	50 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Shoulders
Machine Rear Deltoid Extensions	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Trapezius
Dumbbell Shrugs	45 lbs.	15	60
	45 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60

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