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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:

MikeP18 on January 29, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Forearms, Trapezius, Biceps, Triceps, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	-	60
Back
Cleans	-	-	60
Seated Cable Rows	-	-	60
Forearms
Barbell Wrist Curls	-	-	60
Trapezius
Barbell Shrugs	-	-	60
Biceps
Standing Barbell Curls	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
Triceps Bench Dips	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	-	60
Dumbbell Lunges	-	-	60
Calves
Standing Calf Raises	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	0	-

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