WEEKLY ROUTINE

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:

chickenfist86 on August 27, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Shoulders
Machine Lateral Raises	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Biceps
Machine Preacher Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Abs
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 3 MPH	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
Chest
Pushups	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 3 MPH	0 miles	0	-

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