TERR

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:

tlday45 on June 15, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.650 miles	40	-
	1.650 miles	40	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	15	30
	-	15	30
Back
Lat Pulldown with Neutral Grip	40 lbs.	15	60
	40 lbs.	15	60
Machine Seated Rows	40 lbs.	15	60
	40 lbs.	15	60
Biceps
Barbell Preacher Curls	30 lbs.	15	60
	30 lbs.	15	60
Triceps
Bent-Over Triceps Cable Extension	3 lbs.	15	60
	3 lbs.	15	60
Triceps Cable Pushdowns	15 lbs.	15	60
	15 lbs.	15	60
Calves
Seated Calf Raises	30 lbs.	115	60
	30 lbs.	115	60
Thighs
Hip Abduction Machine	80 lbs.	15	60
	80 lbs.	15	60
Hip Adduction Machine	80 lbs.	15	60
	80 lbs.	15	60
Leg Extensions	35 lbs.	15	60
	35 lbs.	15	60
Chest
Machine Chest Press	35 lbs.	15	60
	35 lbs.	15	60

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