TOM'S AT HOME WORKOUT

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:

tjcald on July 01, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Leg Raises	-	-	30
Sit-Ups	-	-	30
Back
Back Row with Tubing	-	max	60
Dumbbell Rows on Swiss Ball	-	max	60
Plate Bent Over Row	-	max	60
Biceps
Standing Alternate Dumbbell Curls	-	max	60
Biceps Curl with Tubing	-	max	60
Standing Barbell Reverse Curls	-	max	60
Chest
Flat Bench Dumbbell Flyes	-	max	60
Pushups	-	max	60
Dumbbell Flyes	-	max	60
Forearms
Dumbbell Wrist Curls	-	max	60
Dumbbell Reverse Wrist Curls	-	max	60
Weight Roll-Ups	-	max	60
Lower Back
Swiss-Ball Reverse Hyperextension	-	max	60
Back Extension: Plank Hold with Lift	-	max	60
Back Extensions	-	max	60
Shoulders
Lateral Dumbbell Raises	-	max	60
Front Dumbbell Raises	-	max	60
Shoulder Press with Tubing	-	max	60
Dumbbell Shoulder Press on Swiss Ball	-	max	60
Thighs
Barbell Squats	-	max	60
Forward Lunges	-	max	60
Walking Lunges with Dumbbells	-	max	60
Trapezius
Dumbbell Upright Rows	-	max	60
Dumbbell Shrugs	-	max	60
Modified Shrugs	-	max	60
Triceps
One-Dumbbell Triceps Extensions	-	max	60
Pushups: Close Grip	-	max	60
Alternating Triceps Extension on Swiss Ball	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	1.080 miles	26	-
75% Max Cycling (RPE 5)	0.830 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
Machine Crunches	30 lbs.	15	30
Incline Sit-Ups	-	15	30
Back
Machine Seated Rows	90 lbs.	15	60
Lat Pulldown with Neutral Grip	70 lbs.	15	60
Close-Grip Pulldowns	70 lbs.	15	60
Biceps
Machine Preacher Curls	70 lbs.	15	60
Barbell Preacher Curls	70 lbs.	15	60
Standing Alternate Dumbbell Curls	35 lbs.	15	60
Chest
Machine Chest Press	60 lbs.	15	60
Forearms
Barbell Wrist Curls	50 lbs.	15	60
Barbell Reverse Wrist Curls	50 lbs.	15	60
Dumbbell Wrist Curls	25 lbs.	15	60
Lower Back
Machine Low Back Extensions	125 lbs.	-	60
Shoulders
Front Dumbbell Raises	25 lbs.	15	60
Machine Shoulder Press	90 lbs.	15	60
Lateral Dumbbell Raises	10 lbs.	15	60
Thighs
Leg Extensions	90 lbs.	15	60
Angled Leg Press	130 lbs.	15	60
Lying Leg Curls	90 lbs.	15	60
Trapezius
Barbell Upright Rows	50 lbs.	15	60
Dumbbell Upright Rows	25 lbs.	15	60
Dumbbell Shrugs	25 lbs.	15	60
Triceps
Triceps Cable Pushdowns	100 lbs.	15	60
Machine Triceps Extensions	100 lbs.	15	60
One-Dumbbell Triceps Extensions	50 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	0	-
75% Max Cycling (RPE 5)	0.000 miles	0	-

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