WORKOUT A

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:

sindeoni on November 01, 2019

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 23

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	16 kg.	10	60
	16 kg.	10	60
	16 kg.	10	60
Thighs
Barbell Squats	25 kg.	10	60
	25 kg.	10	60
	25 kg.	10	60
Back
Wide-Grip Front Pulldowns	47 kg.	10	60
	47 kg.	10	60
	47 kg.	10	60
Triceps
Rope Extensions	13 kg.	10	60
	13 kg.	10	60
	13 kg.	10	60
Shoulders
Dumbbell Shoulder Press on Swiss Ball	20 kg.	10	60
	20 kg.	10	60
	20 kg.	10	60
Biceps
Standing Alternate Dumbbell Curls	8 kg.	10	60
	8 kg.	10	60
	8 kg.	10	60
Abs
Machine Crunches	35 kg.	10	30
	35 kg.	10	30
	35 kg.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.430 km	5	0

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