WEDNESDAY

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:

suqiq on July 22, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

Back, Biceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
One-Arm Dumbbell Bent-Over Rows	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Biceps
EZ Curl Bar Curls	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Standing Alternate Dumbbell Curls	19 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Abs
Crunches	-	30	30
	-	30	30
Side Crunches	-	30	30
	-	30	30
Bicycle Crunches	-	30	30
	-	30	30
Reverse Crunches	-	30	30
	-	30	30
Knee-Up Crunches	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Mowing Lawn	0.000 miles	120	-

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