WEEKEND 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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Created By:

mlawler74 on November 13, 2011

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Shoulders, Thighs, Biceps, Chest, Calves, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	45 lbs.	10	60
	45 lbs.	10	60
	60 lbs.	40	60
Shoulders
Seated Dumbbell Press	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Dumbbell Squats	45 lbs.	15	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Chest
Hammer Strength Iso-Lateral Incline Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Pec Deck Flyes	45 lbs.	10	60
	45 lbs.	10	60
	60 lbs.	10	60
Thighs
Seated Machine Leg Press	50 lbs.	20	60
	50 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	115 lbs.	12	120
	115 lbs.	12	120
	115 lbs.	12	120
Angled Leg Press	210 lbs.	12	90
	210 lbs.	12	90
	210 lbs.	12	90
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Lying Leg Curls	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Calves
Standing Calf Raises	200 lbs.	10	60
	200 lbs.	10	60
	200 lbs.	10	60
	200 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-

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