WBS COMPLETE DAY

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:

jjswbs2 on July 24, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Walking Lunges with Dumbbells	12 lbs.	14	60
Dumbbell Squats	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	8	60
Stiff-Legged Dumbbell Deadlifts	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
Biceps
Standing Dumbbell Curls	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
Shoulders
Standing Dumbbell Press	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	12 lbs.	25	60
	12 lbs.	25	60
Thighs
Cable Hip Abductions	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Chest
Dumbbell Flyes	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
Dumbbell Bench Press	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
Triceps
Dumbbell Lying Triceps Extensions	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
Abs
Negative Crunches	-	20	30
Bicycle Crunches	-	30	30
Crunches	-	40	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Advanced Curves Workout	0.000 miles	30	-
Yoga Level 1: Plank Pose	0.000 miles	1	-
Yoga Level 1: Tree Pose	0.000 miles	2	-
Walking (steps/day)	0.000 miles	33	-

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