This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
loveispassion7 on June 13, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Forearms, Trapezius, Triceps, Biceps, Shoulders, Thighs, Calves, Abs, Back, Lower Back, Chest
Workout Length:
7 days
Workout Days:
Sunday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Forearms
Dumbbell Wrist Curls1 lbs.560
1 lbs.560
Trapezius
Medicine Ball Lunge-1060
-1060
-1060
Triceps
Triceps Bench Dips-1060
-1060
-1060
Biceps
Kettlebell Pushup-560
-560
-560
Shoulders
Modified Rear Dumbbell Raises2 lbs.1060
2 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0 miles2-
Stretching0 miles10-
Elliptical Trainer0 miles20-
Cool Down0 miles5-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats2 lbs.1060
2 lbs.1060
Calves
Standing Calf Raise (no weight)-1560
-1560
Thighs
Jumping Jacks: Basic-1560
-1560
-1560
Calves
Standing Barbell Calf Raises2 lbs.560
2 lbs.560
Thighs
Walking Lunges without Weight-560
-560
-560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
upright bike warm up0 miles2-
Stretching0 miles10-
Treadmill Running0 miles20-
Cool Down0 miles2-

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