SHORT SET

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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:

Arlyn64 on September 28, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	120 lbs.	20	60
	120 lbs.	20	60
	120 lbs.	20	60
Incline Barbell Press	70 lbs.	20	60
	70 lbs.	20	60
	70 lbs.	20	60
Decline Barbell Press	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
Flat Bench Dumbbell Flyes	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Incline Dumbbell Flyes	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Pec Deck Flyes	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Abs
Cable Crunches	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30
Crunches	-	25	30
	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	140 lbs.	20	60
	140 lbs.	20	60
	140 lbs.	20	60
Dumbbell Split Squats	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
Lying Leg Curls	70 lbs.	20	60
	70 lbs.	20	60
	70 lbs.	20	60
Leg Extensions	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
Calves
Standing Barbell Calf Raises	230 lbs.	20	60
	230 lbs.	20	60
	230 lbs.	20	60
Abs
Cable Crunches	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30
Roman Chair Oblique Twists	-	20	30
	-	20	30
	-	20	30
Roman Chair Sit-Ups	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	10	-
Recumbent Stationary Bike	0.000 miles	20	-

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