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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:

torchedevil1 on November 22, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	10	30
	-	10	30
	-	-	30
Crunches	-	20	30
	-	20	30
Thighs
Ice Skater	-	-	60
Prisoner Squats	-	-	60
Calves
Standing Calf Raise (no weight)	-	-	60
Lower Back
Back Extension: Ground	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Trapezius
Barbell Upright Rows	45 lbs.	8	60
	45 lbs.	8	60
	45 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	30	-

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