SPLIT-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:

waltman67 on July 02, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	90 lbs.	12	60
	110 lbs.	10	60
	120 lbs.	8	60
Pec Deck Flyes	40 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
Biceps
Standing Barbell Curls	50 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	8	60
Standing Dumbbell Curls	22 lbs.	12	60
	25 lbs.	10	60
	27 lbs.	8	60
Triceps
Triceps Cable Pushdowns	35 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	12	60
	22 lbs.	10	60
	25 lbs.	8	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Biceps
Standing Barbell Curls	30 lbs.	21	60
	35 lbs.	21	60
	40 lbs.	21	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical Trainer	0 miles	15	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	22 lbs.	12	60
	25 lbs.	10	60
	27 lbs.	8	60
Lateral Dumbbell Raises	10 lbs.	10	60
	12 lbs.	10	60
	15 lbs.	10	60
Trapezius
Cable Upright Rows	50 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	8	60
Back
Wide-Grip Front Pulldowns	60 lbs.	12	60
	65 lbs.	10	60
	70 lbs.	8	60
Seated Cable Rows	50 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	8	60
Thighs
Seated Machine Leg Press	100 lbs.	12	60
	120 lbs.	10	60
	140 lbs.	8	60
Leg Extensions	40 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
Lying Leg Curls	40 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
Calves
Seated Calf Raises	50 lbs.	12	60
	60 lbs.	10	60
	70 lbs.	8	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	12	-

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