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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:

craiger999 on March 14, 2013

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	160 lbs.	6	60
	145 lbs.	9	60
	130 lbs.	12	60
	130 lbs.	12	60
Pec Deck Flyes	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	100 lbs.	-	60
Back
Dumbbell Pullovers	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Biceps
Standing Barbell Curls	85 lbs.	9	60
	75 lbs.	12	60
	65 lbs.	15	60
	65 lbs.	15	60
Abs
Machine Crunches	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Dumbbell Side Bends	5 lbs.	20	30
	5 lbs.	20	30
	5 lbs.	20	30
	5 lbs.	20	30
Machine Side Twists	-	20	30
	-	20	30
	-	20	30
	-	20	30
Lower Back
Machine Low Back Extensions	200 lbs.	-	60
	200 lbs.	-	60
	200 lbs.	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Reverse Fly	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Wide-Grip Behind-The-Neck Pulldowns	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Lat Pulldown with Neutral Grip	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Shoulders
Machine Shoulder Press	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Machine Lateral Raises	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Abs
Machine Crunches	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Dumbbell Side Bends	5 lbs.	20	30
	5 lbs.	20	30
	5 lbs.	20	30
	5 lbs.	20	30
Machine Side Twists	-	20	30
	-	20	30
	-	20	30
	-	20	30
Lower Back
Machine Low Back Extensions	130 lbs.	20	60
	130 lbs.	20	60
	130 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-

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