MIX WEEK

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:

slope-rider on March 26, 2010

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Triceps
One-Arm Dumbbell Extensions	8 lbs.	8	60
	8 lbs.	8	60
Rope Extensions	15 lbs.	10	60
	15 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
	-	-	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 Lifts	0.000 miles	45	-
Elliptical Trainer	0.000 miles	0	-
Treadmill Running	0.000 miles	0	-
Brisk Walk	0.000 miles	0	-
Upright Stationary Bike	0.000 miles	0	-
Cool Down	0.000 miles	0	-
Yoga	0.000 miles	0	-
Best Way to Exercise: Direct Hip Rotations	0.000 miles	0	-
Stretching	0.000 miles	0	-

Day 2

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

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