RP 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Val21 on April 10, 2009

Users:

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	-	15	60
	-	15	60
	-	15	60
Chest
Dumbbell Bench Press	-	15	60
	-	15	60
	-	15	60
Thighs
Single-Leg Squat	-	20	60
	-	20	60
	-	20	60
Chest
Dumbbell Flyes	-	15	60
	-	15	60
	-	15	60
Back
Dumbbell Pullovers	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Barbell Curls	-	15	60
	-	15	60
	-	15	60
Abs
Bicycle Crunches	-	30	30
	-	30	30
	-	30	30
Bridge (Plank)	-	6	30
	-	6	30
	-	6	30
Flutter Kicks	-	30	30
	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Thrusters: Body Weight	-	12	60
	-	12	60
	-	12	60
Chest
Pushups	-	12	60
	-	12	60
	-	12	60
Thighs
Prisoner Squats	-	15	60
	-	15	60
	-	15	60
Chest
Swiss-Ball Pushup	-	10	60
	-	10	60
	-	10	60
Thighs
Forward Lunges	-	20	60
	-	20	60
	-	20	60
Triceps
Triceps Bench Dips	-	12	60
	-	12	60
	-	12	60
Abs
Crunch Twists	-	30	30
	-	30	30
	-	30	30
Closed Leg Toe Touches	-	30	30
	-	30	30
	-	30	30
Glute Bridge with Abduction	-	20	30
	-	20	30
	-	20	30
Leg Raises	-	15	30
	-	15	30
	-	15	30

It seem lik this work out would b alright if u are already fit and want to keep toned.

MoE20

April 11, 2009 at 7:32pm

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