TEEKY'S 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:

Teeky on March 20, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Abs, Biceps, Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	15	60
	30 lbs.	15	60
Lying Leg Curls	30 lbs.	15	60
	30 lbs.	15	60
Dumbbell Lunges	10 lbs.	15	60
	10 lbs.	15	60
Standing Leg Curls	10 lbs.	15	60
	10 lbs.	15	60
Squats: Body Weight	-	15	60
	-	15	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	1 miles	45	-
Brisk Walk	0.5 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	30	60
	10 lbs.	30	60
Suicide Curls	30 lbs.	10	60
	30 lbs.	10	60
Concentration Curls	10 lbs.	15	60
	10 lbs.	15	60
Standing Dumbbell Curls	10 lbs.	15	60
	10 lbs.	15	60
Back
Wide-Grip Front Pulldowns	30 lbs.	15	60
	30 lbs.	15	60
Close-Grip Pulldowns	30 lbs.	15	60
	30 lbs.	15	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	1 miles	45	-
Brisk Walk	0.5 miles	30	-

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