YAD 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:

yad135 on June 27, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, 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	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Dumbbell Two-Hand Swing	10 lbs.	10	60
	10 lbs.	10	60
Biceps
Standing Dumbbell Curls	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Thighs
Dumbbell Lunges	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Dumbbell Squats	10 lbs.	8	60
Calves
Standing Calf Raises	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Lower Back
Plate Good Morning	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Abs
Dumbbell Side Bends	10 lbs.	15	30
	10 lbs.	15	30
Crunches	-	8	30
Bench Knee Tucks	-	8	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill: 30mins spd 2-3.5 Incline 0-8 213 cals	0 miles	35	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	8	30
	-	8	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill: 30mins spd 2-3.5 Incline 0-8 213 cals	0 miles	35	-

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