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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:

shan3 on October 21, 2009

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Workout Category:

Strength & Cardio Combined

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
Dumbbell Bench Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	8	60
	20 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	13	60
	15 lbs.	13	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Dumbbell Squats	25 lbs.	12	90
	25 lbs.	12	90
	25 lbs.	12	90
Partial Dumbbell Squats	20 lbs.	17	90
	20 lbs.	17	90
	20 lbs.	17	90
Calves
Seated Dumbbell Calf Raises	25 lbs.	10	60
	25 lbs.	10	60
Lower Back
Back Extensions	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

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