JUSTFORTHEBEST

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:

ZJM33 on July 09, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Expert

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	165 lbs.	8	60
	165 lbs.	8	60
	165 lbs.	8	60
	165 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	11	60
	40 lbs.	11	60
	40 lbs.	11	60
Cable Crossovers	40 lbs.	14	60
	40 lbs.	14	60
	40 lbs.	14	60
Triceps
One-Dumbbell Triceps Extensions	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Rope Extensions	55 lbs.	10	60
	55 lbs.	10	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
Angled Leg Press	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	10	90
Standing Leg Curls	20 lbs.	13	90
	20 lbs.	13	90
	20 lbs.	13	90
Leg Extensions	60 lbs.	14	90
	60 lbs.	14	90
Calves
Donkey Calf Raises	200 lbs.	10	60
	200 lbs.	10	60
Seated Calf Raises	55 lbs.	14	60
	55 lbs.	14	60
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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