This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
ErniePerez on December 27, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
Can be used to tone and build muscle. Lots of cardio to help burn fat. and can weight limits can be altered to your needs.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Incline Dumbbell Flyes30 lbs.1060
30 lbs.1060
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1160
15 lbs.1160
15 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press250 lbs.1090
250 lbs.1090
250 lbs.1090
250 lbs.1090
Barbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
Standing Leg Curls20 lbs.1490
20 lbs.1490
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Standing Calf Raises210 lbs.1060
210 lbs.1060
210 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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