LIVFIT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
1juddem on March 18, 2012
Users:
2 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Back, Thighs, Calves, Biceps, Triceps, Shoulders, Trapezius
Workout Length:
56 days
Workout Days:
No preference
Description

Start with a 5 minute warm up.  Always do 3 sets with 8-12 reps.  Your 7th rep should be hard and if it's not you should up your weight.  Cardio is done after your weights.  Feel free to mix up your cardio.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Wide Grip Upper Chest Bench Press--60
Cable Crossovers--60
Abs
Hanging Knee Tucks--30
Cable Crunches--30
Back
Wide-Grip Behind-The-Neck Pulldowns--60
Pull Ups--60
Bent-Over Barbell Rows--60
Seated Cable Rows--60
One-Arm Dumbbell Bent-Over Rows--60
Lat Pulldown with Neutral Grip--60
Hammer Strength Isolateral Low Row--60
Chest
Incline Barbell Press--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running0 miles0-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches--30
Chest
Pushups--60
Pushups: Wide-Grip--60
Abs
Closed Leg Toe Touches--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Spinning0 miles0-
Swimming0 miles0-

Workout routine comments

It's always 3 sets and 8-12 reps...if your 7th rep isn't hard it's time to up the weight. Also on cardio you can mix it up with whatever you like.
 
March 26, 2012 at 9:03pm



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
Diet & Nutrition
Workout & Fitness
Fitness Programs
Exercises
Weight Loss
Calories Burned
Calculators, Recipes & More
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.