WHIT1010 WORKOUT

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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Rating:
 Unrated
Created By:
WHIT1010 on May 30, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Shoulders, Chest, Biceps, Abs, Back, Lower Back
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Squat - (No extra weights)-150
-150
Side Lunge to Shoulder Press5 lbs.100
5 lbs.100
Shoulders
Shoulder Press Pushup-100
-100
Chest
Pushups-100
-100
Pushups: Close-Grip-100
-100
Biceps
Standing Dumbbell Curls20 lbs.100
20 lbs.100
Abs
Crunches-150
-150
Back
Pull Up with Neutral Grip-100
-100
Lower Back
Back Extension: Ground-100
-100
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Brisk Walk0 miles5-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Squat - (No extra weights)-150
-150
Side Lunge to Shoulder Press5 lbs.100
5 lbs.100
Shoulders
Shoulder Press Pushup-100
-100
Chest
Pushups-100
-100
Pushups: Close-Grip-100
-100
Biceps
Standing Dumbbell Curls20 lbs.100
20 lbs.100
Abs
Crunches-150
-150
Back
Pull Up with Neutral Grip-100
-100
Lower Back
Back Extension: Ground-100
-100
ThighsSquat - (No extra weights)-150-150Side Lunge to Shoulder Press5 lbs.1005 lbs.100ShouldersShoulder Press Pushup-100-100ChestPushups-100-100Pushups: Close-Grip-100-100BicepsStanding Dumbbell Curls20 lbs.10020 lbs.100AbsCrunches-150-150BackPull Up with Neutral Grip-100-100Lower BackBack Extension: Ground-100-100
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Brisk Walk0 miles5-
Brisk Walk0 miles5-

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