THE USUAL

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:

pinkvoltage on January 12, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
Lying Leg Curls	35 lbs.	12	90
	35 lbs.	12	90
	35 lbs.	12	90
Leg Extensions	40 lbs.	15	90
	40 lbs.	15	90
	40 lbs.	15	90
Calves
Donkey Calf Raises	140 lbs.	10	60
	140 lbs.	10	60
Shoulders
Machine Shoulder Press	50 lbs.	8	60
	50 lbs.	8	60
Cross-Body Cable Raises	5 lbs.	18	60
	5 lbs.	18	60
Trapezius
Dumbbell Upright Rows	10 lbs.	8	60
	10 lbs.	8	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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