MY WORKOUT

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:

jbking55 on November 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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
Pushups	-	15	60
Pec Deck Flyes	-	12	60
Back
Seated Cable Rows	-	12	60
Lower Back
Back Extensions	-	12	60
Abs
Incline Sit-Ups	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	-	16	60
Seated Machine Leg Press	-	12	60
Seated Leg Curls	-	12	60
Single-Leg Touchdown Squats	-	10	60
Abs
Medicine Ball Lying Leg Raise	-	20	30

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

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