SHOULDER/BACK

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:

LERANGER on May 24, 2011

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Step with Rear Leg Lift	-	45	60
	-	45	60
Abs
Crunches	-	50	30
	-	50	30
Ball Crunches	-	40	30
	-	40	30
Dumbbell Side Bends	25 lbs.	30	30
	25 lbs.	30	30
Hanging Leg Raises	-	20	30
	-	20	30
Leg Raises	-	15	30
	-	15	30
Chest
Pushups	-	15	60
	-	15	60
Calves
Standing Calf Raises	-	25	60
	-	25	60
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	12	60
	10 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
Thighs
Lying Leg Curls	30 lbs.	25	60
	30 lbs.	25	60
Biceps
Standing Alternate Dumbbell Curls	12 lbs.	15	60
	15 lbs.	12	60
	20 lbs.	10	60
Chest
Incline Dumbbell Press	12 lbs.	15	60
	15 lbs.	12	60
Dumbbell Bench Press	12 lbs.	15	60
	15 lbs.	12	60
	20 lbs.	10	60
Flat Bench Dumbbell Flyes	12 lbs.	15	60
	15 lbs.	12	60
	20 lbs.	10	60
Barbell Bench Press	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Thighs
Seated Machine Leg Press	100 lbs.	30	60
	100 lbs.	30	60
Triceps
Bent-Over Triceps Cable Extension	40 lbs.	15	60
	40 lbs.	15	60
Chest
Incline Dumbbell Flyes	12 lbs.	15	60
	15 lbs.	12	60
Abs
Swiss Ball Band Crunch	-	40	30
	-	40	30
Thighs
Dumbbell Lunges	12 lbs.	20	60
	15 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0.000 miles	10	-
Resistance Band-Double Leg Lifts	0.000 miles	1	-
	0.000 miles	1	-
Resistance band Lateral rows	0.000 miles	2	-
	0.000 miles	2	-

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Mowing Lawn	0.000 miles	90	-

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