READY

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:

tallchic on November 02, 2010

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Parallel-Bar Dips	-	12	60
Back
Wide-Grip Behind-The-Neck Pulldowns	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60
Front Dumbbell Raises	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60
Thighs
Dumbbell Squats	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Dumbbell Lunges	12 lbs.	10	60
	12 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	15	60
	10 lbs.	15	6
	10 lbs.	15	6
	10 lbs.	15	6
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Calves
Seated Calf Raises	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Abs
Roman Chair Oblique Twists	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
Crunch Twists	-	25	30
	-	25	30
Knee to Chest Crunches	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Machine	0.000 miles	20	-
Stairclimbing Machine	0.000 miles	20	-
Upright Stationary Bike	0.000 miles	20	-

Day 2

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

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