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:
med09 on January 21, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1460
25 lbs.1460
25 lbs.1460
Incline Dumbbell Flyes20 lbs.1560
20 lbs.1560
Triceps
Lying Triceps Extensions55 lbs.860
55 lbs.860
55 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1260
12 lbs.1260
12 lbs.1260
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Partial Dumbbell Squats35 lbs.1090
35 lbs.1090
35 lbs.1090
Dumbbell Squats30 lbs.1290
30 lbs.1290
Calves
Seated Barbell Calf Raises55 lbs.1060
55 lbs.1060
55 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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.