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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.

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Created By:

tupperware on June 20, 2009

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	13	60
	15 lbs.	13	60
Barbell Bench Press	35 lbs.	12	60
	35 lbs.	12	60
Triceps
Lying Triceps Extensions	30 lbs.	8	60
	30 lbs.	8	60
Triceps Cable Pushdowns	20 lbs.	15	60
	20 lbs.	15	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
Lying Leg Curls	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Leg Extensions	30 lbs.	17	90
	30 lbs.	17	90
Calves
Standing Calf Raises	120 lbs.	10	60
	120 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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