WEIGHT/CARDIO LITE

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:

TriGem333 on May 28, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Chest, Abs, Shoulders, Lower Back, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	100 lbs.	20	60
	100 lbs.	20	60
Hip Abduction Machine	100 lbs.	20	60
	100 lbs.	20	60
Hip Adduction Machine	100 lbs.	20	60
	100 lbs.	20	60
Leg Extensions	50 lbs.	20	60
	50 lbs.	20	60
Lying Leg Curls	50 lbs.	20	60
	50 lbs.	20	60
Chest
Machine Chest Press	40 lbs.	20	60
	40 lbs.	20	60
Abs
Machine Crunches	60 lbs.	20	30
	60 lbs.	20	30
Chest
Machine Incline Chest Press	40 lbs.	20	60
	40 lbs.	20	60
Shoulders
Machine Lateral Raises	40 lbs.	20	60
	40 lbs.	20	60
Lower Back
Machine Low Back Extensions	60 lbs.	20	60
	60 lbs.	20	60
Biceps
Machine Preacher Curls	40 lbs.	20	60
	40 lbs.	20	60
Back
Machine Pullovers	40 lbs.	20	60
	40 lbs.	20	60
Machine Seated Rows	40 lbs.	20	60
	40 lbs.	20	60
Shoulders
Machine Shoulder Press	40 lbs.	20	60
	40 lbs.	20	60
Triceps
Machine Triceps Extensions	40 lbs.	20	60
	40 lbs.	20	60
Chest
Pec Deck Flyes	40 lbs.	20	60
	40 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	0	-
Cardio Warm Up	0.000 miles	0	-
Cool Down	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Toe Touches	0.000 miles	0	-
Yoga	0.000 miles	0	-

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