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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:

fitsandy on January 11, 2009

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Workout Category:

Cardio Training Only

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	8 lbs.	8	60
	8 lbs.	8	60
Triceps
Machine Triceps Extensions	10 lbs.	8	60
	10 lbs.	8	60
Abs
Bench Knee Tucks	-	10	45
Crunches	-	20	45

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
Lying Leg Curls	30 lbs.	14	90
	30 lbs.	14	90
Lower Back
Machine Low Back Extensions	20 lbs.	10	60
Abs
Bench Knee Tucks	-	10	45
Crunches	-	20	45

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

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