PHASE ONE

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:

broy on August 14, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Leg Raises	-	-	30
Decline Ab Twists	-	-	30
Hanging Knee Tucks	-	-	30
Hanging Leg Raises	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinning	0 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Incline Barbell Press	-	8	60
	-	8	60
	-	8	60
	-	8	60
Shoulders
Standing Dumbbell Press	-	8	60
	-	8	60
	-	8	60
	-	8	60
Front Dumbbell Raises	-	8	60
	-	8	60
	-	8	60
	-	8	60
Triceps
One-Arm Dumbbell Kickbacks	-	8	60
	-	8	60
	-	8	60
	-	8	60
Biceps
EZ Curl Bar Curls	-	8	60
	-	8	60
	-	8	60
	-	8	60
Triceps
Triceps Cable Pushdowns	-	8	60
	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1 miles	0	-
Yoga Routine: Flexibility	0 miles	60	-

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