SCOTTIESUB21

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:

scottiesub21 on January 15, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
Pec Deck Flyes	60 lbs.	10	60
	60 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Wide-Grip Front Pulldowns	105 lbs.	10	60
	105 lbs.	10	60
Reverse-Grip Bent-Over Barbell Rows	90 lbs.	10	60
	90 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	25	60
	-	25	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Aerobics	0.000 miles	45	-
Calisthenics - High Effort	0.000 miles	20	-

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