WBS-FULL DAY

Use this Workout Plan

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:

jjswbs2 on March 02, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Triceps, Thighs, Abs, Back, Shoulders, Biceps

Description

WBS core routine, dumbbell routines, walking & curves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Plank to Pushup	-	4	60
Dumbbell Flyes	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	8	60
Dumbbell Bench Press	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	8	60
Triceps
Dumbbell Lying Triceps Extensions	8 lbs.	12	60
	8 lbs.	10	60
	8 lbs.	8	60
Thighs
Cable Hip Abductions	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Abs
V Sit-Ups	-	20	30
Knee-Up Crunches	-	40	30
Bicycle Crunches	-	30	30
Back
One-Arm Dumbbell Bent-Over Rows	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	8	60
	12 lbs.	8	60
Shoulders
Lateral Dumbbell Raises	8 lbs.	12	60
	8 lbs.	10	60
	8 lbs.	8	60
Biceps
Standing Dumbbell Curls	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	8	60
Shoulders
Standing Dumbbell Press	12 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	12 lbs.	25	60
	12 lbs.	25	60
	12 lbs.	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	40	-
Advanced Curves Workout	0.000 miles	30	-
Yoga Level 1: Plank Pose	0.000 miles	2	-
Fitness Walk: 4 MPH	0.000 miles	80	-

Workout routine comments

You would be double counting your steps if you entered your total daily pedometer in addition to your specific walking workouts. That is why I am glad my pedometer helps me to separate them. I do not "double log" ... I'll bet there are some out there who do ;)

jjswbs2

May 17, 2013 at 11:29pm

You know I was going to ask about that on the feedback. Am I double tracking steps if I track an exercise and the steps seperately? I mean, do other's count a walk as a workout seperate to that of incedental steps?

LotsaLbs2Lose

May 17, 2013 at 9:10pm

I try to get the dumbbells in consistently but I don't always make it to Curves. My pedometer tracks "aerobic" steps AND "incidental" steps, so I log my aerobic steps in the Fitness Walk (goal is at least 10,000) and I log my left over steps under Walking (step/day) (usually around 2000). I like having this as my "default" workout daily and then when I track I can simply delete the stuff I didn't do and enter the pedometer numbers :)

jjswbs2

April 24, 2013 at 11:41am

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