CJASSAD

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:

bbustin on January 16, 2010

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Barbell Hang Clean	-	-	60
	-	-	60
	-	-	60
Bent-Over Barbell Rows	-	-	60
	-	-	60
	-	-	60
Lat Pulldown with Neutral Grip	-	-	60
	-	-	60
	-	-	60
Biceps
Standing Barbell Curls	-	-	60
	-	-	60
	-	-	60
Chest
Cable Crossovers	-	-	60
	-	-	60
	-	-	60
Dumbbell Bench Press	-	-	60
	-	-	60
	-	-	60
	-	-	60
Incline Dumbbell Press: Speed	-	-	60
	-	-	60
	-	-	60
Pushups: Medicine Ball	-	-	60
	-	-	60
	-	-	60
Shoulders
Machine Shoulder Press	-	-	60
	-	-	60
	-	-	60
Standing Shoulder Pull, External Rotation	-	-	60
	-	-	60
	-	-	60
Standing Shoulder Pull, Internal Rotation	-	-	60
	-	-	60
	-	-	60
Thighs
Lunges: Front to Balance	-	-	60
	-	-	60
	-	-	60
Lunges: Sagittal to Balance	-	-	60
	-	-	60
	-	-	60
Trapezius
Barbell Upright Rows	-	-	60
	-	-	60
	-	-	60
Abs
Ball Crunches	-	-	30
	-	-	30
	-	-	30
Machine Side Twists	-	-	30
	-	-	30
	-	-	30
Russian Twist	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Basketball	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-
Upright Stationary Bike	0.000 miles	0	-
	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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