MARY1

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:

rainforest on September 09, 2018

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	-	30
	-	-	30
	-	-	30
Crunches	-	-	30
	-	-	30
	-	-	30
Side Crunches	-	-	30
	-	-	30
	-	-	30
Weighted Crunch	10 lbs.	-	30
	10 lbs.	-	30
	10 lbs.	-	30
Dumbbell Side Bends	5 lbs.	-	30
	5 lbs.	-	30
	5 lbs.	-	30
Calves
Seated Calf Raises	55 lbs.	-	60
	55 lbs.	-	60
	55 lbs.	-	60
Calf Presses	110 lbs.	-	60
	110 lbs.	-	60
	110 lbs.	-	60
Thighs
Leg Extensions	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
	60 lbs.	-	60
Lying Leg Curls	40 lbs.	-	60
	40 lbs.	-	60
	40 lbs.	-	60
Barbell Squats	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
Dumbbell Lunges	20 lbs.	-	60
	20 lbs.	-	60
	20 lbs.	-	60
Dumbbell Squats	25 lbs.	-	60
	25 lbs.	-	60
	25 lbs.	-	60
Seated Leg Curls	15 lbs.	-	60
	15 lbs.	-	60
	15 lbs.	-	60
Barbell Lunges	40 lbs.	-	60
	40 lbs.	-	60
	40 lbs.	-	60
Front Squats	45 lbs.	-	60
	45 lbs.	-	60
	45 lbs.	-	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	80 lbs.	-	60
	80 lbs.	-	60
	80 lbs.	-	60
Good Mornings	25 lbs.	-	60
	25 lbs.	-	60
	25 lbs.	-	60
Trapezius
Dumbbell Shrugs	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60
Dumbbell Upright Rows	15 lbs.	-	60
	15 lbs.	-	60
	15 lbs.	-	60
Barbell Shrugs	65 lbs.	-	60
	65 lbs.	-	60
	65 lbs.	-	60
Chest
Barbell Bench Press	105 lbs.	-	60
	105 lbs.	-	60
	105 lbs.	-	60
Flat Bench Dumbbell Flyes	25 lbs.	-	60
	25 lbs.	-	60
	25 lbs.	-	60
Incline Dumbbell Press	25 lbs.	-	60
	25 lbs.	-	60
	25 lbs.	-	60
Pushups	-	-	60
	-	-	60
	-	-	60
Dumbbell Bench Press	40 lbs.	-	60
	40 lbs.	-	60
	40 lbs.	-	60
Dumbbell Flyes	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60
Incline Dumbbell Flyes	15 lbs.	-	60
	15 lbs.	-	60
	15 lbs.	-	60
One-Arm Incline Neutral Dumbbell Press	30 lbs.	-	60
	30 lbs.	-	60
	30 lbs.	-	60

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