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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:
cari7894 on May 22, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Calves, Abs, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Leg Extensions70 lbs.1060
70 lbs.1060
70 lbs.1060
Lying Leg Curls65 lbs.1060
65 lbs.1060
65 lbs.1060
Dumbbell Squats50 lbs.1060
50 lbs.1060
50 lbs.1060
Dumbbell Lunges10 lbs.1060
10 lbs.1060
10 lbs.1060
Hip Abduction Machine5 lbs.1060
5 lbs.1060
Hip Adduction Machine5 lbs.1060
5 lbs.1060
Seated Machine Leg Press110 lbs.1060
110 lbs.1060
110 lbs.1060
Romanian Deadlift50 lbs.1060
50 lbs.1060
50 lbs.1060
Single-Leg Press50 lbs.1060
50 lbs.1060
50 lbs.1060
Calves
Calf Presses90 lbs.1060
90 lbs.1060
90 lbs.1060
Abs
Hanging Knee Tucks-1030
--30
Incline Sit-Ups-2030
--30
Hanging Leg Raises-1030
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer2 miles0-
2 miles0-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls10 lbs.1060
10 lbs.1060
10 lbs.1060
Standing Barbell Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Machine Preacher Curls10 lbs.1060
10 lbs.1060
10 lbs.1060
Seated Hammer Curls10 lbs.1060
10 lbs.1060
10 lbs.1060
Triceps
Triceps Cable Pushdowns20 lbs.1060
20 lbs.1060
20 lbs.1060
Machine Triceps Extensions20 lbs.1060
20 lbs.1060
20 lbs.1060
Triceps Parallel-Bar Dips-1060
-1060
-1060
Single-Arm Reverse-Grip Pushdown5 lbs.1060
5 lbs.1060
5 lbs.1060
Pushups: Close Grip-1060
-1060
-1060
Abs
Machine Crunches30 lbs.1030
30 lbs.1030
Six Minute Ab Workout--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer2 miles0-
2 miles0-

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