PHASE 2

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:

bethy115 on December 10, 2013

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Smith Machine Regular Bench Press	35 lbs.	12	15
	35 lbs.	12	15
	35 lbs.	12	15
	35 lbs.	12	15
Incline Dumbbell Press	15 lbs.	12	15
	15 lbs.	12	15
	15 lbs.	12	15
Dumbbell Flyes	15 lbs.	12	15
	15 lbs.	12	15
	15 lbs.	12	15
Incline Cable Flyes	20 lbs.	12	15
	20 lbs.	12	15
	20 lbs.	12	15
Triceps
Triceps Cable Pushdowns	40 lbs.	12	15
	40 lbs.	12	15
	40 lbs.	12	15
One-Dumbbell Triceps Extensions	20 lbs.	12	15
	20 lbs.	12	15
	20 lbs.	12	15
Bowflex: Lying Triceps Extension	20 lbs.	12	15
	20 lbs.	12	15
	20 lbs.	12	15
Calves
Smith Machine Standing Calf Raise	50 lbs.	25	30
	50 lbs.	25	30
	50 lbs.	25	30
	50 lbs.	25	30
Tiabialis Raise	-	25	30
	-	25	30
	-	25	30
	-	25	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	12	15
	20 lbs.	12	15
	20 lbs.	12	15
	20 lbs.	12	15
Wide-Grip Behind-The-Neck Pulldowns	40 lbs.	12	15
	40 lbs.	12	15
	40 lbs.	12	15
Seated Cable Rows	40 lbs.	12	15
	40 lbs.	12	15
	40 lbs.	12	15
Lat Pulldown with Neutral Grip	40 lbs.	12	15
	40 lbs.	12	15
	40 lbs.	12	15
Biceps
Standing Barbell Curls	25 lbs.	12	15
	25 lbs.	12	15
	25 lbs.	12	15
	25 lbs.	12	15
Machine Preacher Curls	10 lbs.	12	15
	10 lbs.	12	15
	10 lbs.	12	15
Standing Cable Bicep Curls: Alternating	20 lbs.	12	15
	20 lbs.	12	15
	20 lbs.	12	15
Abs
Reverse Crunches	-	20	30
	-	20	30
	-	20	30
Crunches	-	20	30
	-	20	30
	-	20	30
Russian Twist	-	20	30
	-	20	30
	-	20	30

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