BODYWEIGHT +

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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Rating:
 Unrated
Created By:
bull42473 on June 23, 2017
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Triceps, Shoulders, Trapezius, Thighs, Lower Back
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-100
-100
-100
-100
-100
Incline Pushups: Hands on Bench-100
-100
-100
-100
-100
Decline Pushups-1030
-1030
-1030
-1030
-1030
Back
Pullup with Weight-100
-100
-100
-100
-100
Inverted Rows with Weight Vest-100
-100
-100
-100
-100
Weighted Chinup-1045
-1045
-1045
-1045
-1045
Triceps
Pushups: Close Grip-100
-100
-100
-100
-100
Triceps Ladders-100
-100
-100
-100
-100
Weighted Parallel-Bar Dips-1030
-1030
-1030
-1030
-1030
Shoulders
Shoulder Press Pushup-100
-100
-100
-100
-100
Dumbbell Overhead Shouldering-1030
-1030
-1030
-1030
-1030
Trapezius
Cable Upright Rows-120
-120
-120
-120
-120
Back
Face Pull-120
-120
-120
-120
-120
Shoulders
Lateral Dumbbell Raises-120
-120
-120
-120
-120
Front Dumbbell Raises-120
-120
-120
-120
-120
Standing Dumbbell Press-1245
-1245
-1245
-1245
-1245
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles00
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Lying Leg Curls-100
-100
-100
-100
-100
Lower Back
Deadlifts-1060
-1060
-1060
-1060
-1060
Thighs
Leg Extensions-100
-100
-100
-100
-100
Barbell Squats-1060
-1060
-1060
-1060
-1060
Jump Squats: Body Weight-100
-100
-100
-100
-100
One and Half Rear Foot Elevated Split Squat-1060
-1060
-1060
-1060
-1060
Forward Lunges-100
-100
-100
-100
-100
Dumbbell Reverse Lunge-1060
-1060
-1060
-1060
-1060
Wall Sits-max15
-max15
-max15
-max15
-max15
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles00

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