SUMMER

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:

bob60 on May 07, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	170 lbs.	7	60
	170 lbs.	7	60
	170 lbs.	7	60
	170 lbs.	7	60
Calves
Standing Calf Raises	170 lbs.	20	60
	170 lbs.	20	60
	170 lbs.	20	60
	170 lbs.	20	60
Shoulders
Lateral Dumbbell Raises	18 lbs.	8	60
	18 lbs.	8	60
	18 lbs.	7	60
	18 lbs.	7	60
Biceps
EZ Curl Bar Curls	50 lbs.	7	60
	50 lbs.	7	60
	50 lbs.	7	60
	50 lbs.	7	60
Incline Dumbbell Curls	30 lbs.	7	60
	30 lbs.	7	60
	30 lbs.	6	60
	30 lbs.	6	60
Barbell Preacher Curls	25 lbs.	26	60
	25 lbs.	26	60
	25 lbs.	26	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extensions	-	12	60
	-	12	60
	-	12	60
	-	12	60
Thighs
Dumbbell Lunges	47 lbs.	9	60
	47 lbs.	9	60
	47 lbs.	8	60
	47 lbs.	8	60
Abs
Roman Chair Oblique Twists	-	20	30
	-	20	30
	-	20	30
	-	20	30
Back
Seated Cable Rows	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	7	60
	80 lbs.	7	60
Shoulders
Front Dumbbell Raises	23 lbs.	8	60
	23 lbs.	8	60
	23 lbs.	7	60
	23 lbs.	7	60
Thighs
Lying Leg Curls	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0.000 miles	20	-

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