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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.
aprilsechristch
Rating:
 Unrated
Created By:
aprilsechristch on May 18, 2014
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Biceps, Triceps, Forearms, Shoulders, Trapezius, Abs, Calves, Thighs, Chest
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls--60
--60
--60
Standing Barbell Curls--60
--60
--60
Machine Preacher Curls--60
--60
--60
EZ Bar Curls with Wide Grip--60
--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
--60
Machine Triceps Press--60
--60
--60
Standing Dumbbell Two-Arm Triceps Kickback--60
--60
--60
Wide-Grip Triceps Pushdown--60
--60
--60
Forearms
Barbell Wrist Curls--60
--60
--60
Dumbbell Wrist Curls--60
--60
--60
Shoulders
Machine Shoulder Press--60
--60
--60
Seated Dumbbell Press--60
--60
--60
Trapezius
Dumbbell Shrugs--60
--60
--60
EZ Bar Upright Rows--60
--60
--60
Dumbbell Lawnmower Pull--60
--60
--60
Abs
Machine Crunches--30
--30
--30
Dumbbell Side Bends--30
--30
--30
Side Jackknifes--30
--30
--30
Cybex Ab Crunch Machine--30
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
jogging trendmill0 miles0-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Calves
Seated Calf Raises--60
--60
--60
Calf Presses--60
--60
--60
Seated Barbell Calf Raises--60
--60
--60
Thighs
Smith Machine Squats--60
--60
--60
Leg Extensions--60
--60
--60
Lying Leg Curls--60
--60
--60
Seated Machine Leg Press--60
--60
--60
Chest
Flat Bench Dumbbell Flyes--60
--60
--60
Pec Deck Flyes--60
--60
--60
Barbell Bench Press--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
jogging trendmill0 miles0-

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