This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Lshorty329 on December 27, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Abs, Lower Back, Chest, Shoulders, Triceps, Biceps, Thighs

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run5.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.000 miles0-
Cool Down0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
V Sit-Ups-150
Reverse Crunches-150
Side Jackknifes-100
Lower Back
Back Extension: Plank Hold with Lift-max0
Back Extensions-max60
Chest
Dumbbell Bench Press35 lbs.120
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.120
Shoulders
Seated Dumbbell Press25 lbs.120
Triceps
One-Arm Dumbbell Kickbacks15 lbs.120
Biceps
Standing Alternate Dumbbell Curls25 lbs.12120
Chest
Dumbbell Bench Press35 lbs.100
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.100
Shoulders
Seated Dumbbell Press25 lbs.100
Triceps
One-Arm Dumbbell Kickbacks12 lbs.100
Biceps
Standing Alternate Dumbbell Curls20 lbs.10120
Chest
Dumbbell Bench Press35 lbs.100
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.100
Shoulders
Seated Dumbbell Press25 lbs.100
Triceps
One-Arm Dumbbell Kickbacks12 lbs.100
Biceps
Standing Alternate Dumbbell Curls20 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Easy Run3.000 miles0-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.