REGULAR WORKOUT

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:

pass on October 20, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	13	60
	25 lbs.	13	60
	25 lbs.	13	60
Pec Deck Flyes	30 lbs.	16	60
	30 lbs.	16	60
Triceps
One-Dumbbell Triceps Extensions	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Triceps Cable Pushdowns	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
	-	-	20
	-	-	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
Machine Side Twists	70 lbs.	15	30
	70 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
Hack Squats	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
Lying Leg Curls	60 lbs.	12	90
	60 lbs.	12	90
Leg Extensions	60 lbs.	12	90
	60 lbs.	12	90
Calves
Standing Calf Raises	190 lbs.	10	60
	190 lbs.	10	60
	190 lbs.	10	60
Lower Back
Machine Low Back Extensions	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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