ROBERTS

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:

steelman_03 on December 22, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Knee Tucks	-	25	30
	-	25	30
Weighted Crunch	-	15	30
	-	15	30
Incline Sit-Ups	-	20	30
	-	20	30
Thighs
Barbell Squats	140 lbs.	10	60
	160 lbs.	8	60
Calves
Seated Calf Raises	45 lbs.	15	60
	45 lbs.	15	60

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	10	60
	160 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
Biceps
Standing Barbell Curls	50 lbs.	21	60
	50 lbs.	21	60
Shoulders
Seated Dumbbell Press	35 lbs.	8	60
	35 lbs.	8	60
Triceps
Triceps Bench Dips	-	40	60

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