TRAINING

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:

mmafighter on June 01, 2009

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Workout Category:

Strength & Cardio Combined

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent Over Row with Back Extension	30 lbs.	7	60
	30 lbs.	7	60
	30 lbs.	7	60
Bent-Over Barbell Rows	40 lbs.	5	60
	40 lbs.	5	60
Thighs
Angled Leg Press	150 lbs.	8	60
	150 lbs.	8	60
Leg Extensions	50 lbs.	8	60
	50 lbs.	8	60
Standing Leg Curls	50 lbs.	8	60
	50 lbs.	8	60
Calves
One-Leg Dumbbell Calf Raises	30 lbs.	10	60
Seated Barbell Calf Raises	40 lbs.	10	60
	40 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	8	60
	20 lbs.	8	60
EZ Curl Bar Curls	35 lbs.	8	60
	35 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	12 lbs.	10	60
	12 lbs.	10	60
One-Arm Dumbbell Kickbacks	12 lbs.	10	60
	12 lbs.	10	60
Abs
Hanging Leg Raises	-	10	30
Hanging Knee Tucks	-	10	30
	-	10	30
Incline Sit-Ups	-	15	30
Flutter Kicks	-	20	30
Bicycle Crunches	-	20	30
Bridge (Plank)	-	60	30
	-	60	30
Side Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extensions	-	15	60
	-	15	60
Good Mornings	20 lbs.	8	60
	20 lbs.	8	60
Chest
Decline Barbell Press	25 lbs.	8	60
	25 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	10	60
	15 lbs.	10	60
Incline Dumbbell Flyes	20 lbs.	8	60
	20 lbs.	8	60
Shoulders
Dumbbell Cross Punch	12 lbs.	10	60
	12 lbs.	10	60
Front Dumbbell Raises	12 lbs.	10	60
	12 lbs.	10	60
Lateral Dumbbell Raises	10 lbs.	10	60
	10 lbs.	10	60
Forearms
Barbell Reverse Wrist Curls	10 lbs.	10	60
	10 lbs.	10	60
Barbell Wrist Curls	15 lbs.	8	60
	15 lbs.	8	60
Trapezius
Barbell Upright Rows	30 lbs.	8	60
	30 lbs.	8	60
Abs
Hanging Leg Raises	-	10	30
Trapezius
Dumbbell Shrugs	30 lbs.	10	60
	30 lbs.	10	60
Abs
Hanging Knee Tucks	-	15	30
Incline Sit-Ups	-	15	30
Flutter Kicks	-	20	30
Bicycle Crunches	-	20	30
Side Crunches	-	20	30
	-	20	30
Bridge (Plank)	-	60	30
	-	60	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-

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