MWF - MORNINGS#1

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:

brozankovic on October 25, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Lower Back, Chest, Abs

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lying Leg Curls	60 lbs.	10	60
	70 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	10	60
Leg Extensions	120 lbs.	10	60
	140 lbs.	10	60
	160 lbs.	10	60
	180 lbs.	10	60
Smith Machine Squats	50 lbs.	5	60
	100 lbs.	5	60
	160 lbs.	5	60
Lower Back
Deadlifts	135 lbs.	10	60
	185 lbs.	10	60
	235 lbs.	10	60
Back
Bent-Over Barbell Rows	95 lbs.	-	60
	115 lbs.	-	60
	135 lbs.	-	60
Chest
Barbell Bench Press	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	10	0
	-	10	0
	-	10	0
	-	10	0
Machine Side Twists	40 lbs.	10	0
	40 lbs.	10	0
	40 lbs.	10	0
	40 lbs.	10	0
Leg Raises	-	20	0
	-	20	0
	-	20	0
	-	20	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	15	-

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