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:
Zilch on July 18, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Chest, Shoulders, Abs, Biceps, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns120 lbs.1060
110 lbs.1060
100 lbs.1060
Chest
Incline Dumbbell Press30 lbs.1060
35 lbs.1060
40 lbs.1060
Shoulders
Lateral Dumbbell Raises30 lbs.1060
35 lbs.1060
40 lbs.1060
Back
Seated Cable Rows160 lbs.1060
150 lbs.1060
140 lbs.1060
Chest
Dumbbell Bench Press30 lbs.1060
35 lbs.1060
40 lbs.1060
Abs
Hanging Leg Raises-1030
-1030
-1030
Chest
Machine Chest Press135 lbs.1060
125 lbs.1060
115 lbs.1060
Abs
Machine Crunches75 lbs.5030
135 lbs.5030
85 lbs.5030
125 lbs.5030
95 lbs.5030
115 lbs.5030
105 lbs.5030
Shoulders
Front Dumbbell Raises30 lbs.1060
35 lbs.1060
40 lbs.1060
Biceps
Standing Alternate Dumbbell Curls--60
Abs
Hanging Knee Tucks--30
Lower Back
Machine Low Back Extensions--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns120 lbs.1060
110 lbs.1060
100 lbs.1060
Chest
Incline Dumbbell Press30 lbs.1060
35 lbs.1060
40 lbs.1060
Shoulders
Lateral Dumbbell Raises30 lbs.1060
35 lbs.1060
40 lbs.1060
Back
Seated Cable Rows160 lbs.1060
150 lbs.1060
140 lbs.1060
Chest
Dumbbell Bench Press30 lbs.1060
35 lbs.1060
40 lbs.1060
Abs
Hanging Leg Raises-1030
-1030
-1030
Chest
Machine Chest Press135 lbs.1060
125 lbs.1060
115 lbs.1060
Abs
Machine Crunches75 lbs.5030
135 lbs.5030
85 lbs.5030
125 lbs.5030
95 lbs.5030
115 lbs.5030
105 lbs.5030
Shoulders
Front Dumbbell Raises30 lbs.1060
35 lbs.1060
40 lbs.1060
Biceps
Standing Alternate Dumbbell Curls--60
Abs
Hanging Knee Tucks--30
Lower Back
Machine Low Back Extensions--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-

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