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:

AmethystRayne on April 18, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	15 kg.	8	60
	15 kg.	8	60
	15 kg.	8	60
Shoulders
Lateral Dumbbell Raises	10 kg.	8	60
	10 kg.	8	60
	10 kg.	8	60
Chest
Machine Wide Fly	60 kg.	13	60
	60 kg.	8	60
	55 kg.	8	60
Barbell Bench Press	30 kg.	10	60
	30 kg.	10	60
	30 kg.	10	60
Triceps
One-Arm Dumbbell Kickbacks	15 kg.	10	60
	15 kg.	10	60
	15 kg.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
elliptical 60 mins 600 cal	0 km	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	150 kg.	10	60
	150 kg.	10	60
	150 kg.	10	60
Calves
Seated Calf Raises	150 kg.	13	60
	150 kg.	13	60
	150 kg.	13	60
Thighs
Hip Abduction Machine	100 kg.	10	60
	100 kg.	10	60
	100 kg.	10	60
Hip Adduction Machine	120 kg.	10	60
	120 kg.	10	60
	120 kg.	10	60
Walking Lunges with Dumbbells	15 kg.	40	60
	15 kg.	40	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 0%	0 km	30	-

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