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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Rating:
 Unrated
Created By:
slope-rider on March 26, 2010
Comments:
Body Parts:
Chest, Triceps, Abs, Thighs, Back, Calves, Trapezius, Lower Back, Shoulders, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press20 lbs.860
20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1260
10 lbs.1260
Triceps
One-Arm Dumbbell Extensions8 lbs.860
8 lbs.860
Rope Extensions15 lbs.1060
15 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
--30
Side Crunches--30
Bench Knee Tucks--30
Bicycle Crunches--30
Thighs
Barbell Squats--60
Abs
Hanging Knee Tucks--30
Triceps
One-Arm Dumbbell Kickbacks--60
Abs
Flutter Kicks--30
Back
Close-Grip Pulldowns--60
Calves
Standing Calf Raises--60
Abs
Machine Crunches--30
Thighs
Dumbbell Squats--60
Abs
Ball Crunches--30
Thighs
Hip Abduction Machine--60
Trapezius
Dumbbell Shrugs--60
Back
Machine Seated Rows--60
Abs
Leg Raises--30
Thighs
Smith Machine Squats--60
Standing Leg Curls--60
Back
Machine Pullovers--60
Wide Grip Front Chin-Ups--60
Wide-Grip Behind-The-Neck Pulldowns--60
Calves
Donkey Calf Raises--60
Thighs
Duck Hack Squats--60
Abs
Side Jackknifes--30
Closed Leg Toe Touches--30
Back
Chinup--60
Abs
Side-Ups--30
Mountain Climbers--30
Windshield Wiper--30
Single-Leg Hip Extension--30
Side Plank--30
Under Over--30
Thighs
Step-Ups--60
Lower Back
Good Mornings--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Best Way to Exercise: Tight Glute Ab Lifts0.000 miles45-
Elliptical Trainer0.000 miles0-
Treadmill Running0.000 miles0-
Brisk Walk0.000 miles0-
Upright Stationary Bike0.000 miles0-
Cool Down0.000 miles0-
Yoga0.000 miles0-
Best Way to Exercise: Direct Hip Rotations0.000 miles0-
Stretching0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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