OUR TRIAL

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:

dfow on February 15, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Shoulders
Standing Dumbbell Flyes	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Back
Wide-Grip Behind-The-Neck Pulldowns	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Abs
Incline Sit-Ups	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk	1.250 miles	20	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Standing Leg Curls	20 lbs.	12	90
	20 lbs.	12	90
	20 lbs.	12	90
Calves
Standing Calf Raises	190 lbs.	10	60
Biceps
Standing Barbell Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

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