PERRYPANESAR

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:

panesar12 on September 09, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Chest, Back, Abs, Biceps, Shoulders, Triceps, Forearms, Lower Back, 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.)
Thighs
Squats: Body Weight	-	12	60
	-	12	60
	-	12	60
	-	12	60
Chest
Barbell Bench Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Back
Lat Pulldown with Neutral Grip	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Abs
Sit-Ups	-	20	30
	-	20	30
	-	20	30
	-	20	30
Biceps
Seated Dumbbell Inner Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Thighs
Hip Adduction Machine	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Shoulders
Dumbbell Arnold Shoulder Press	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Triceps
Triceps Cable Pushdowns	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Forearms
Barbell Wrist Curls	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-

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