MY O MY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

lily007 on March 27, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
Thighs
Leg Extensions	-	25	60
Chest
Pushups	-	15	60
Thighs
Dumbbell Squats	-	25	60
Calves
Standing Calf Raises	-	25	60
Abs
Flutter Kicks	-	20	30
Thighs
Barbell Squats	-	25	60
Dumbbell Lunges	-	20	60
Leg Extensions	-	25	60
Calves
Seated Dumbbell Calf Raises	-	25	60
Abs
Bench Knee Tucks	-	15	30
Incline Sit-Ups	-	15	30
Leg Raises	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-
	0.000 miles	0	-
Walking (steps/day)	0.000 miles	0	-
Cardio Warm Up	0.000 miles	0	-
Cool Down	0.000 miles	0	-
Outdoor Cycling	0.000 miles	0	-
Yoga	0.000 miles	0	-
Jumping Jacks	0.000 miles	0	-
Jumping Rope	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Flat Bench Dumbbell Flyes	12 lbs.	10	60
	12 lbs.	10	60
Incline Dumbbell Flyes	10 lbs.	10	60
	10 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Cross-Bench Dumbbell Pullovers	10 lbs.	12	60
	10 lbs.	12	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

No comments have been posted yet.