TOTAL BODY 3

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:

brownal on January 13, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	30 lbs.	20	60
	35 lbs.	20	60
	40 lbs.	20	60
Flat Bench Dumbbell Flyes	10 lbs.	20	60
	12 lbs.	20	60
	15 lbs.	20	60
Incline Dumbbell Press	20 lbs.	15	60
	25 lbs.	15	60
	30 lbs.	15	60
Incline Dumbbell Flyes	10 lbs.	20	60
	12 lbs.	20	60
	15 lbs.	15	60
Thighs
Dumbbell Lunges	10 lbs.	15	60
	12 lbs.	15	60
	15 lbs.	15	60
Dumbbell Squats	10 lbs.	20	60
	12 lbs.	20	60
	15 lbs.	20	60
Abs
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
Calves
Standing Barbell Calf Raises	10 lbs.	20	60
	12 lbs.	20	60
	15 lbs.	20	60
Shoulders
Seated Dumbbell Press	10 lbs.	20	60
	12 lbs.	20	60
	15 lbs.	15	60
Front Dumbbell Raises	5 lbs.	10	60
	5 lbs.	10	60
	7 lbs.	10	60
Lateral Dumbbell Raises	5 lbs.	10	60
	5 lbs.	10	60
	7 lbs.	10	60
Biceps
Seated Hammer Curls	12 lbs.	15	60
	15 lbs.	15	60
	17 lbs.	15	60
Standing Dumbbell Curls	15 lbs.	20	60
	17 lbs.	20	60
	20 lbs.	20	60
Triceps
One-Dumbbell Triceps Extensions	30 lbs.	15	60
	35 lbs.	15	60
	40 lbs.	15	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	4.000 miles	0	-

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