STRENGTH AND FITNESS

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:

99camaro on May 24, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Abs, Biceps, Triceps, Shoulders, Back

Description

these workouts can be for either gender if you adjust the lbs. per set to your abilities and increase as time passes.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	135 lbs.	10	60
	155 lbs.	8	60
	175 lbs.	8	60
	185 lbs.	8	60
Pec Deck Flyes	90 lbs.	10	60
	90 lbs.	10	60
	95 lbs.	10	60
	100 lbs.	10	60
Seated Cable Chest Press	75 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	85 lbs.	10	60
Dumbbell Flyes	25 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	35 lbs.	10	60
Abs
Cable Crunches	150 lbs.	20	30
	150 lbs.	20	30
	150 lbs.	20	30
	150 lbs.	20	30
Dumbbell Side Bends	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
Machine Crunches	60 lbs.	20	30
	60 lbs.	20	30
	60 lbs.	20	30
	60 lbs.	20	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Cable Curls	95 lbs.	10	60
	95 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Single-Arm Standing Cable Curl	45 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60
Standing Alternate Dumbbell Curls	25 lbs.	10	60
	30 lbs.	10	60
	35 lbs.	10	60
	40 lbs.	10	60
Standing Barbell Curls	65 lbs.	10	60
	75 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Abs
Cable Crunches	150 lbs.	20	30
	150 lbs.	20	30
	150 lbs.	20	30
	150 lbs.	20	30
Dumbbell Side Bends	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
Machine Crunches	60 lbs.	20	30
	60 lbs.	20	30
	60 lbs.	20	30
	60 lbs.	20	30

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