WEEKLY WORKOUT 1

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:

lmdav on May 05, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Dumbbell Squats	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Lower Back
Deadlifts	20 lbs.	12	60
	-	-	60
	-	-	60
Calves
One-Leg Dumbbell Calf Raises	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Abs
Bench Knee Tucks	-	12	30
	-	12	30
	-	12	30
Core Stabilization with Twist	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Trapezius
Dumbbell Upright Rows	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Back
Cross-Bench Dumbbell Pullovers	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Abs
Bench Knee Tucks	-	12	30
	-	12	30
	-	12	30
Core Stabilization with Twist	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	10	-
Elliptical Trainer	0.000 miles	23	-

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