DAY 1

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:

ciria22 on January 25, 2011

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	13	60
	20 lbs.	13	60
	20 lbs.	13	60
Triceps
Machine Triceps Extensions	40 lbs.	8	60
	40 lbs.	8	60
One-Arm Dumbbell Kickbacks	10 lbs.	14	60
	10 lbs.	14	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Standing Leg Curls	15 lbs.	15	90
	15 lbs.	15	90
	15 lbs.	15	90
Leg Extensions	50 lbs.	14	90
	50 lbs.	14	90
	50 lbs.	14	90
Calves
Standing Calf Raises	170 lbs.	10	60
	170 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
	80 lbs.	10	60

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