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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:

lukettu1 on May 04, 2011

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Workout Category:

Cardio Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Chest, Back, Abs, Biceps, Triceps, Forearms

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	3 miles	36	-
treadmill walk incline 1 at 3.8 mph	0 miles	9	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	150 lbs.	12	30
	150 lbs.	12	30
Seated Leg Curls	120 lbs.	12	30
	120 lbs.	12	30
Chest
Machine Chest Press	150 lbs.	12	30
	150 lbs.	12	30
Back
Seated Cable Rows	150 lbs.	12	30
	150 lbs.	12	30
Cable Chop (Woodchopper)	50 lbs.	12	30
	50 lbs.	12	30
Chest
Pushups	-	12	30
	-	12	30
Abs
Sit-Ups	-	12	30
	-	12	30
Biceps
Standing Barbell Curls	60 lbs.	12	30
	60 lbs.	12	30
Triceps
Dumbbell Triceps Press	60 lbs.	12	30
	60 lbs.	12	30
Forearms
Barbell Wrist Curls	20 lbs.	12	30
Barbell Reverse Wrist Curls	20 lbs.	12	30

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