MYMAYJUNEWORKOUT

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 April 29, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Body Parts:

Abs, Chest, Forearms, Biceps, 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.)
Abs
Ball Crunches	-	25	30
	-	25	30
	-	25	30
Bicycle Crunches	-	25	30
	-	25	30
	-	25	30
Flutter Kicks	-	25	30
	-	25	30
	-	25	30
Hanging Knee Tucks	-	25	30
	-	25	30
	-	25	30
Chest
Dumbbell Bench Press	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Press	-	10	60
	-	10	60
	-	10	60
Decline Dumbbell Bench Press	-	10	60
	-	10	60
	-	10	60
Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Decline Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Forearms
Dumbbell Wrist Curls	-	10	60
	-	10	60
Biceps
Standing Hammer Curls	-	10	60
	-	10	60
	-	10	60
Concentration Curls	-	10	60
	-	10	60
	-	10	60
Standing Alternate Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
Standing Dumbbell Reverse Curls	-	10	60
	-	10	60
	-	10	60
Forearms
Dumbbell Wrist Curls	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	25	30
	-	25	30
	-	25	30
Bicycle Crunches	-	25	30
	-	25	30
	-	25	30
Flutter Kicks	-	25	30
	-	25	30
	-	25	30
Hanging Knee Tucks	-	25	30
	-	25	30
	-	25	30
Thighs
Smith Machine Squats	-	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
Seated Dumbbell Press	-	10	60
	-	10	60
	-	10	60
Front Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Lateral Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Rear Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Trapezius
Dumbbell Shrugs	-	10	60
	-	10	60
	-	10	60
EZ Bar Upright Rows	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

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