WEEK 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:

wrm29 on January 04, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	25 lbs.	50	60
	25 lbs.	50	60
Incline Dumbbell Press	20 lbs.	50	60
	20 lbs.	50	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	50	60
	25 lbs.	50	60
Lat Pulldown with Neutral Grip	-	50	60
	-	50	60
Thighs
Dumbbell Squats	25 lbs.	50	60
	25 lbs.	50	60
Stiff-Legged Dumbbell Deadlifts	20 lbs.	50	60
	20 lbs.	50	60
Abs
Crunches	-	50	30
	-	50	30
	-	50	30
	-	50	30
Reverse Crunches	-	50	30
	-	50	30
	-	50	30
	-	50	30
Dumbbell Side Bends	25 lbs.	50	30
	25 lbs.	50	30
	25 lbs.	50	30
	25 lbs.	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	20 lbs.	50	60
	20 lbs.	50	60
Lateral Dumbbell Raises	10 lbs.	50	60
	10 lbs.	50	60
Dumbbell Cross Punch	5 lbs.	50	60
	5 lbs.	50	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	50	60
	15 lbs.	50	60
Incline Dumbbell Curls	15 lbs.	50	60
	15 lbs.	50	60
Triceps
Dumbbell Triceps Press	20 lbs.	50	60
	20 lbs.	50	60
One-Dumbbell Triceps Extensions	15 lbs.	50	60
	15 lbs.	50	60
Abs
Flutter Kicks	-	50	30
	-	50	30
Russian Twist	-	50	30
	-	50	30
Barbell Rollout	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinning	0.000 miles	30	-

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