TIGERTODD

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:

TigerTodd on January 16, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	160 lbs.	12	60
	165 lbs.	10	60
	170 lbs.	8	60
	175 lbs.	6	60
	160 lbs.	12	60
Dumbbell Bench Press	50 lbs.	12	60
Abs
Crunches	-	25	30
Back
Wide-Grip Front Pulldowns	165 lbs.	12	60
	170 lbs.	10	60
	175 lbs.	8	60
	180 lbs.	6	60
	165 lbs.	12	60
Weighted Wide Grip Pull Up	96 lbs.	12	60
Thighs
Hip Abduction Machine	95 lbs.	25	60
Hip Adduction Machine	105 lbs.	25	60
Shoulders
Machine Shoulder Press	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60
	55 lbs.	6	60
	40 lbs.	12	60
Front Dumbbell Raises	20 lbs.	25	60
Thighs
Angled Leg Press	220 lbs.	25	60
Calves
Calf Presses	190 lbs.	25	60
Biceps
Machine Preacher Curls	65 lbs.	12	60
	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	6	60
	65 lbs.	12	60
Seated Hammer Curls	25 lbs.	12	60
Abs
Dumbbell Side Bends	30 lbs.	25	30
Triceps
Machine Triceps Extensions	80 lbs.	12	60
	85 lbs.	10	60
	90 lbs.	8	60
	95 lbs.	6	60
	80 lbs.	12	60
Weighted Parallel-Bar Dips	66 lbs.	12	60
Trapezius
Barbell Upright Rows	60 lbs.	25	60
Thighs
Lying Leg Curls	70 lbs.	25	60

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