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:
meehan on February 03, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press180 lbs.860
180 lbs.860
180 lbs.860
180 lbs.860
Decline Barbell Press160 lbs.1060
160 lbs.1060
160 lbs.1060
Pec Deck Flyes60 lbs.1360
60 lbs.1360
60 lbs.1360
Triceps
Close-Grip Bench Press135 lbs.860
135 lbs.860
135 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1760
15 lbs.1760
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press270 lbs.1090
270 lbs.1090
270 lbs.1090
270 lbs.1090
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Stiff-Legged Dumbbell Deadlifts20 lbs.1390
20 lbs.1390
20 lbs.1390
Leg Extensions70 lbs.1390
70 lbs.1390
Calves
Donkey Calf Raises230 lbs.1060
230 lbs.1060
Seated Calf Raises65 lbs.1360
65 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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