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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:

AMLippa on December 27, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Triceps
Machine Triceps Extensions	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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
Lying Leg Curls	50 lbs.	-	90
	50 lbs.	-	90
	50 lbs.	-	90
Angled Leg Press	200 lbs.	10	90
	200 lbs.	10	90
	200 lbs.	10	90
Calves
Standing Calf Raises	120 lbs.	10	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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

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