NETTERBIRD

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:

NETTERBIRD on September 03, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Flat Bench Dumbbell Flyes	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Pec Deck Flyes	20 lbs.	13	60
	20 lbs.	13	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Rope Extensions	15 lbs.	16	60
	15 lbs.	16	60
	15 lbs.	16	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Angled Leg Press	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Standing Leg Curls	10 lbs.	14	90
	10 lbs.	14	90
Leg Extensions	30 lbs.	15	90
	30 lbs.	15	90
Calves
Calf Presses	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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