MACHINES & FREE WEIGHTS

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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Rating:
 Unrated
Created By:
Tigereye68 on July 24, 2012
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Triceps, Biceps, Abs, Shoulders, Trapezius, Thighs, Lower Back
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press-1530
-1530
Machine Wide Fly-1530
-1530
Machine Incline Chest Press-1530
-1530
Back
Wide-Grip Behind-The-Neck Pulldowns-1530
-1530
Machine Seated Rows-1530
-1530
Standing Cable Rows: One-Arm-1530
-1530
Triceps
Machine Triceps Extensions-1530
-1530
Single-Arm Reverse-Grip Pushdown-1530
-1530
Triceps Cable Pushdowns-1530
-1530
Biceps
Standing Barbell Curls-1530
-1530
Incline Dumbbell Curls-1530
-1530
Machine Preacher Curls-1530
-1530
Abs
Incline Sit-Ups-2030
-2030
Sit-Ups-2030
-2030
Ball Crunches-2030
-2030
Side Crunches-2030
-2030
Medicine Ball Rotations-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles30-
Stretching0 miles10-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Dumbbell Arnold Shoulder Press-1530
-1530
Machine Lateral Raises-1530
-1530
Machine Shoulder Press-1530
-1530
Machine Rear Deltoid Extensions-1530
-1530
Trapezius
Cable Upright Rows-1530
-1530
Barbell Shrugs-1530
-1530
Modified Shrugs-1530
-1530
Thighs
Leg Extensions-1530
-1530
Hip Abduction Machine-1530
-1530
Lying Leg Curls-1530
-1530
Hip Adduction Machine-1530
-1530
Seated Machine Leg Press-1530
-1530
Abs
Leg Raises-1530
-1530
Reverse Crunches-1530
Knee to Chest Crunches-1530
-1530
Lower Back
Machine Low Back Extensions-1530
-1530
Reverse Hyperextension-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles30-
Stretching0 miles10-

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