TWEAKED

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:

darrjl on January 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	25	30
	-	25	30
	-	25	30
	-	-	30
Crunches	-	25	30
	-	25	30
	-	25	30
	-	-	30
Thighs
Barbell Squats	125 lbs.	12	120
	125 lbs.	12	120
	125 lbs.	12	120
Leg Extensions	100 lbs.	12	90
	100 lbs.	12	90
	100 lbs.	12	90
Dumbbell Squats	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
Lying Leg Curls	65 lbs.	12	90
	65 lbs.	12	90
	65 lbs.	12	90
Calves
One-Leg Dumbbell Calf Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	125 lbs.	10	90
	125 lbs.	10	90
	125 lbs.	10	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Incline Dumbbell Press	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Incline Dumbbell Flyes	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Biceps
Standing Barbell Curls	65 lbs.	12	90
	65 lbs.	12	90
	65 lbs.	12	90
Seated Hammer Curls	30 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
Abs
Dumbbell Side Bends	30 lbs.	20	30
	30 lbs.	20	30
	30 lbs.	20	30
Weighted Crunch	25 lbs.	15	30
	25 lbs.	15	30
	25 lbs.	15	30

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

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