MY WORKOUT

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:

MIKEB81 on May 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Machine Pullovers	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Wide-Grip Behind-The-Neck Pulldowns	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Abs
Machine Crunches	50 lbs.	12	30
	50 lbs.	12	30
	50 lbs.	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Machine Chest Press	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Pec Deck Flyes	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Triceps
Machine Triceps Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Machine Triceps Dips	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Abs
Weighted Crunch	50 lbs.	12	30
	50 lbs.	12	30
	50 lbs.	12	30

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