MONDAY ROUTINE

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:

bmcrew2 on January 27, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Up with Neutral Grip	-	15	60
	-	15	60
Chest
Pushups	-	25	60
	-	25	60
Biceps
Seated Hammer Curls	-	10	60
	-	10	60
Triceps
Rope Extensions	-	15	60
	-	15	60
Chest
Machine Incline Chest Press	-	20	60
	-	20	60
Back
Seated Cable Rows	-	15	60
	-	15	60
Trapezius
Dumbbell Shrugs	-	10	60
	-	10	60
Shoulders
Rear Dumbbell Raises	-	15	60
	-	15	60
Machine Shoulder Press	-	12	60
	-	12	60
Thighs
Leg Extensions	-	10	60
	-	10	60
Lying Leg Curls	-	10	60
	-	10	60
Abs
Crunches	-	50	30
	-	50	30
Bench Knee Tucks	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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