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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Rating:
 Unrated
Created By:
sarahortiz on September 21, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Abs, Lower Back, Thighs, Calves, Biceps, Triceps, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press10 lbs.2060
10 lbs.2060
10 lbs.2060
Back
Seated Cable Extensions20 lbs.2060
20 lbs.2060
20 lbs.2060
Chest
Incline Dumbbell Press10 lbs.2060
10 lbs.2060
10 lbs.2060
Back
Seated Cable Pulldowns20 lbs.2060
20 lbs.2060
20 lbs.2060
Abs
Machine Crunches20 lbs.2030
20 lbs.2030
20 lbs.2030
Lower Back
Machine Low Back Extensions20 lbs.2060
20 lbs.2060
20 lbs.2060
Abs
Bench Knee Tucks-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges5 lbs.2060
5 lbs.2060
5 lbs.2060
Lying Leg Curls10 lbs.2060
10 lbs.2060
10 lbs.2060
Leg Extensions20 lbs.2060
20 lbs.2060
20 lbs.2060
Smith Machine Squats20 lbs.2060
20 lbs.2060
20 lbs.2060
Calves
Seated Calf Raises50 lbs.2060
50 lbs.2060
50 lbs.2060
Abs
Machine Crunches20 lbs.2030
20 lbs.2030
20 lbs.2030
Lower Back
Machine Low Back Extensions20 lbs.2060
20 lbs.2060
20 lbs.2060
Abs
Knee to Chest Crunches-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk0.000 miles45-

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