W1

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:

crasian90 on January 30, 2012

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
Rope Extensions	35 lbs.	12	60
	35 lbs.	12	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
Standing Leg Curls	15 lbs.	17	90
	15 lbs.	17	90
	15 lbs.	17	90
Leg Extensions	50 lbs.	15	90
	50 lbs.	15	90
	50 lbs.	15	90
Calves
Donkey Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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