STRENGHT

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:

njdiver65 on November 25, 2009

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	85 lbs.	12	120
	85 lbs.	12	120
	85 lbs.	12	120
Leg Extensions	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Lying Leg Curls	35 lbs.	12	90
	35 lbs.	12	90
	35 lbs.	12	90
Calves
Standing Calf Raises	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	85 lbs.	10	90
	85 lbs.	10	90
	85 lbs.	10	90
Incline Barbell Press	65 lbs.	10	90
	65 lbs.	10	90
	65 lbs.	10	90
Decline Barbell Press	80 lbs.	8	90
	80 lbs.	8	90
	80 lbs.	8	90
Flat Bench Dumbbell Flyes	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Biceps
Standing Barbell Curls	35 lbs.	12	90
	35 lbs.	12	90
	35 lbs.	12	90
Suicide Curls	25 lbs.	21	90
	25 lbs.	21	90
	25 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

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

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