TD 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:

TD11 on December 07, 2010

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	50 lbs.	10	60
	55 lbs.	10	60
Back
Machine Seated Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Shoulders
Machine Shoulder Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Machine Rear Deltoid Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Thighs
Leg Extensions	40 lbs.	10	60
	40 lbs.	10	60
	55 lbs.	10	60
Biceps
Machine Preacher Curls	30 lbs.	8	60
	30 lbs.	8	60
Calves
Calf Presses	210 lbs.	40	60
	210 lbs.	40	60
	210 lbs.	40	60
Abs
Machine Crunches	70 lbs.	12	30
	70 lbs.	12	30
	70 lbs.	12	30
	75 lbs.	12	30
Machine Side Twists	70 lbs.	10	30
	70 lbs.	10	30
	70 lbs.	10	30
	70 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3.000 miles	40	-

Day 17

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	-	60
	-	-	60
Back
Machine Seated Rows	-	-	60
	-	-	60
Shoulders
Machine Shoulder Press	-	-	60
	-	-	60
Thighs
Leg Extensions	-	-	60
	-	-	60
Single-Leg Press	-	-	60
Walking Lunges without Weight	-	-	60
Biceps
Standing Alternate Dumbbell Curls	-	-	60
	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
	-	-	60
Abs
Machine Crunches	-	-	30
	-	-	30
Lower Back
Machine Low Back Extensions	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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