NEWWORKOUT

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:

halo6str2003 on April 20, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

Thighs, Chest, Back, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	17 lbs.	12	60
	17 lbs.	12	60
	17 lbs.	12	60
Angled Leg Press	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Chest
Pec Deck Flyes	57 lbs.	8	60
	57 lbs.	8	60
	57 lbs.	8	60
Back
Close-Grip Pulldowns	57 lbs.	8	60
	57 lbs.	8	60
	57 lbs.	8	60
Chest
Machine Chest Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Shoulders
Machine Shoulder Press	57 lbs.	8	60
	57 lbs.	8	60
	57 lbs.	8	60
Thighs
Hip Abduction Machine	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Hip Adduction Machine	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Back
Machine Seated Rows	57 lbs.	8	60
	57 lbs.	8	60
	57 lbs.	8	60
Thighs
Seated Machine Leg Press	150 lbs.	12	60
	150 lbs.	12	60
	150 lbs.	12	60
Seated Leg Curls	37 lbs.	12	60
	37 lbs.	12	60
	37 lbs.	12	60
Shoulders
Machine Rear Deltoid Extensions	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	0	-

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