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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:

chargers6901 on September 07, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	180 lbs.	8	60
	180 lbs.	8	60
	180 lbs.	8	60
Pec Deck Flyes	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Triceps
Machine Triceps Extensions	75 lbs.	8	60
	75 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	15	60
	15 lbs.	15	60
Abs
Machine Crunches	-	-	20
	-	-	20
	-	-	20
Thighs
Standing Leg Press	-	-	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
Lying Leg Curls	60 lbs.	13	90
	60 lbs.	13	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Donkey Calf Raises	250 lbs.	10	60
	250 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

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