CURRENT

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:

dangergirlbk on April 20, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	40 lbs.	20	60
Machine Incline Chest Press	40 lbs.	20	60
Back
Wide-Grip Front Pulldowns	40 lbs.	20	60
Lower Back
Machine Low Back Extensions	20 lbs.	20	60
Abs
Machine Crunches	20 lbs.	20	20
Biceps
Machine Preacher Curls	40 lbs.	20	60
Shoulders
Machine Shoulder Press	35 lbs.	20	60
Thighs
Standing Leg Press	55 lbs.	20	60
Step-Ups	-	25	60
	-	25	60
	-	25	60
	-	25	60
Triceps
Machine Triceps Extensions	35 lbs.	20	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	30	-

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