TRIS AND BIS

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:

chelseafiteni on May 05, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Calves, Abs, Chest, Biceps, Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	12 kg.	10	60
	12 kg.	10	60
	12 kg.	10	60
Calves
Standing Calf Raises	10 kg.	12	60
	10 kg.	12	60
	10 kg.	12	60
Thighs
Dumbbell Lunges	15 kg.	12	60
	15 kg.	12	60
	15 kg.	12	60
Calves
One-Leg Dumbbell Calf Raises	10 kg.	12	60
	10 kg.	12	60
	10 kg.	12	60
Thighs
Seated Machine Leg Press	20 kg.	10	60
	20 kg.	10	60
	20 kg.	10	60
Calves
Donkey Calf Raises	10 kg.	12	60
	10 kg.	12	60
	10 kg.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.62 km	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Weighted Crunch	15 kg.	12	30
	15 kg.	12	30
	15 kg.	12	30
Chest
Barbell Bench Press	15 kg.	12	60
	15 kg.	12	60
	15 kg.	12	60
Abs
Leg Raises	-	12	30
	-	12	30
	-	12	30
Chest
Machine Chest Press	15 kg.	10	45
	15 kg.	10	45
	15 kg.	10	45
Abs
Plank with Alternating Leg Lift	-	3	30
	-	3	30
	-	3	30
Chest
Dumbbell Flyes	15 kg.	12	45
	15 kg.	12	45
	15 kg.	12	45

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0.62 km	5	-

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