MY WORKOUT2

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:

wad135 on June 24, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
Machine Chest Press	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
Machine Wide Fly	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Triceps
Machine Triceps Extensions	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Machine Triceps Press	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
Abs
Machine Crunches	95 lbs.	25	30
	95 lbs.	25	30
	95 lbs.	25	30
Rotary Torso Machine	70 lbs.	25	30
	70 lbs.	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Calf Presses	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Thighs
Seated Leg Curls	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Seated Machine Leg Press	270 lbs.	8	60
	270 lbs.	8	60
	270 lbs.	8	60
Abs
Machine Crunches	95 lbs.	25	30
	95 lbs.	25	30
	95 lbs.	25	30
Rotary Torso Machine	70 lbs.	25	30
	70 lbs.	25	30
Lower Back
Machine Low Back Extensions	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
Biceps
Machine Preacher Curls	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	0	-

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