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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:

tjcald on August 31, 2011

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Body Parts:

Abs, Back, Chest, Shoulders, Thighs, Calves, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	25 lbs.	15	30
Back
Machine Seated Rows	100 lbs.	15	60
Lat Pulldown with Neutral Grip	70 lbs.	15	60
Chest
Machine Chest Press	70 lbs.	20	60
Shoulders
Machine Shoulder Press	30 lbs.	20	60
Thighs
Angled Leg Press	120 lbs.	15	60
Calves
Calf Presses	120 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	25 lbs.	15	60
Front Dumbbell Raises	25 lbs.	15	60
Thighs
Leg Extensions	70 lbs.	15	60
Lying Leg Curls	90 lbs.	15	60
Biceps
Machine Preacher Curls	70 lbs.	15	60
Barbell Preacher Curls	70 lbs.	15	60
Chest
Barbell Bench Press	90 lbs.	15	60
Triceps
Machine Triceps Extensions	100 lbs.	15	60
Triceps Cable Pushdowns	100 lbs.	15	60
Abs
Incline Sit-Ups	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	1.500 miles	0	-

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