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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Rating:
 Unrated
Created By:
NETTERBIRD on September 03, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1560
12 lbs.1560
12 lbs.1560
Pec Deck Flyes20 lbs.1360
20 lbs.1360
Triceps
One-Dumbbell Triceps Extensions15 lbs.860
15 lbs.860
15 lbs.860
Rope Extensions15 lbs.1660
15 lbs.1660
15 lbs.1660
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Angled Leg Press120 lbs.1090
120 lbs.1090
120 lbs.1090
Standing Leg Curls10 lbs.1490
10 lbs.1490
Leg Extensions30 lbs.1590
30 lbs.1590
Calves
Calf Presses100 lbs.1060
100 lbs.1060
100 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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