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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:

vinny7809 on January 01, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Pec Deck Flyes	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Machine Chest Press	120 lbs.	11	60
	120 lbs.	11	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Rope Extensions	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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.)
Thighs
Angled Leg Press	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	10	90
Lying Leg Curls	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Standing Leg Curls	20 lbs.	12	90
	20 lbs.	12	90
Leg Extensions	60 lbs.	13	90
	60 lbs.	13	90
Calves
Standing Calf Raises	200 lbs.	10	60
	200 lbs.	10	60
	200 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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