ART'S 3 DAY 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:

artbby on December 28, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	10	30
	-	10	30
Leg Extensions	-	10	30
	-	10	30
Seated Leg Curls	-	10	30
	-	10	30
Glute Machine Press	-	10	30
	-	10	30
Calves
Seated Calf Raises	-	10	30
	-	10	30
Shoulders
Machine Shoulder Press	-	10	30
	-	10	30
Machine Rear Deltoid Extensions	-	10	30
	-	10	30
Seated Barbell Front Press	-	10	30
	-	10	30
Lateral Dumbbell Raises	-	10	30
	-	10	30
Front Dumbbell Raises	-	10	30
	-	10	30
Standing Dumbbell Press	-	10	30
	-	10	30
Rear Dumbbell Raises	-	10	30
	-	10	30
Abs
Hanging Leg Raises	-	10	30
	-	10	30
Hanging Knee Tucks	-	10	30
	-	10	30
Machine Side Twists	-	10	30
	-	10	30
Lower Back
Back Extensions	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	45	-
Treadmill Walk: Incline 0%	0 miles	15	-

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