JASON'S ROUTINE

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:

jsegna on June 03, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
Incline Pushups: Hands on Bench	-	20	60
	-	20	60
Split Stance Band Press	-	15	60
	-	15	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	20
Shoulders
Standing Dumbbell Press	20 lbs.	12	60
	20 lbs.	12	60
Rear Dumbbell Raises	20 lbs.	12	60
	20 lbs.	12	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0.000 miles	60	-

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