TYPICAL WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

jimcool03 on September 13, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Cable Crossovers	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Bent-Over Barbell Rows	65 lbs.	11	60
	65 lbs.	11	60
	65 lbs.	11	60
Cross-Bench Dumbbell Pullovers	35 lbs.	11	60
	35 lbs.	11	60
	35 lbs.	11	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

No comments have been posted yet.