MYWORKOUTWEEK_1

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:

MartyG on May 07, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	90	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	12	60
	20 lbs.	12	60
Incline Dumbbell Flyes	15 lbs.	15	60
	15 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
Rope Extensions	25 lbs.	14	60
	25 lbs.	14	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	90	-

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