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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Rating:
 Unrated
Created By:
shayla on February 15, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Forearms, Chest, Back, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press40 lbs.860
40 lbs.860
40 lbs.860
Lateral Dumbbell Raises5 lbs.1560
5 lbs.1560
5 lbs.1560
Trapezius
Barbell Upright Rows30 lbs.860
30 lbs.860
Dumbbell Shrugs20 lbs.1160
20 lbs.1160
Triceps
One-Dumbbell Triceps Extensions15 lbs.860
15 lbs.860
Rope Extensions20 lbs.1360
20 lbs.1360
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press150 lbs.1090
150 lbs.1090
150 lbs.1090
150 lbs.1090
Lying Leg Curls30 lbs.1390
30 lbs.1390
30 lbs.1390
Leg Extensions40 lbs.1290
40 lbs.1290
Calves
Donkey Calf Raises130 lbs.1060
130 lbs.1060
Biceps
Standing Alternate Dumbbell Curls15 lbs.860
15 lbs.860
Cable Curls30 lbs.1060
30 lbs.1060
Forearms
Barbell Wrist Curls25 lbs.1060
25 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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