M TH S

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:
sportsdad9598 on March 31, 2013
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Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Chest, Triceps, Biceps, Back
Workout Length:
7 days
Workout Days:
Monday, Thursday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Cybex Ab Crunch Machine150 lbs.1000
Chest
Machine Incline Chest Press120 lbs.360
Machine Wide Fly130 lbs.360
Seated Cable Chest Press135 lbs.360
Triceps
Hammer Strength Seated Dip Press270 lbs.360
Biceps
Machine Preacher Curls60 lbs.360
Back
Wide-Grip Front Pulldowns110 lbs.360
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Recumbent Stationary Bike3.3 miles15-
0 miles0-
Fitness Walk: 4 MPH2 miles30-
0 miles0-
0 miles0-
Stretching0 miles10-

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