MYFEB2015

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:

topshota8 on January 20, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Biceps, Forearms, Abs, Thighs, Calves, Shoulders, Trapezius, Back, Lower Back, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Smith Machine Regular Bench Press	-	10	60
	-	10	60
	-	10	60
Hammer Strength Iso-Lateral Incline Press	-	10	60
	-	10	60
Hammer Strength Decline Press	-	10	60
	-	10	60
Pec Deck Flyes	-	10	60
	-	10	60
	-	10	60
Upward Cable Crossovers	-	10	60
	-	10	60
	-	10	60
	-	10	60
Biceps
EZ Curl Bar Curls	-	10	60
	-	10	60
	-	10	60
Cable Curls	-	10	60
	-	10	60
	-	10	60
Single-Arm Standing Cable Curl	-	10	60
	-	10	60
	-	10	60
Forearms
Dumbbell Wrist Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Ball Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 10%	0 miles	10	-
Treadmill Running	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	10	60
	-	10	60
	-	10	60
Leg Extensions	-	10	60
	-	10	60
	-	10	60
Lying Leg Curls	-	10	60
	-	10	60
	-	10	60
Stiff-Legged Deadlifts	-	10	60
	-	10	60
	-	10	60
Calves
Standing Calf Raises	-	10	60
	-	10	60
	-	10	60
Calf Presses	-	10	60
	-	10	60
	-	10	60
Shoulders
Smith Machine Front Press	-	10	60
	-	10	60
	-	10	60
Lateral Cable Raises	-	10	60
	-	10	60
Front Cable Raises	-	10	60
	-	10	60
Rear Cable Raises	-	10	60
	-	10	60
Trapezius
Cable Upright Rows	-	10	60
	-	10	60
	-	10	60
Dumbbell Shrugs	-	10	60
	-	10	60
	-	10	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Ball Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 10%	0 miles	10	-
Treadmill Running	0 miles	0	-

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