WEEK 1

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:

scottb88 on April 14, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Calves, Shoulders, Chest, Triceps, Biceps, Forearms

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	-	8	180
	-	8	180
	-	8	180
Barbell Squats	-	8	180
	-	8	180
	-	8	180
Walking Lunges with Dumbbells	-	20	180
	-	20	180
	-	20	180
Lying Leg Curls	-	15	120
	-	15	120
	-	15	120
Dumbbell Step-Ups: Crossovers	-	15	120
	-	15	120
	-	15	120
Calves
One-Leg Dumbbell Calf Raises	-	10	120
	-	10	120
	-	10	120
Seated Calf Raises	-	15	120
	-	15	120
	-	15	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	-	12	180
	-	12	180
	-	12	180
Chest
Dumbbell Bench Press	-	12	180
	-	12	180
	-	12	180
Triceps
Triceps Bench Dips	-	12	120
	-	12	120
	-	12	120
Biceps
Dumbbell Bicep Curls: Single-Leg	-	12	120
	-	12	120
	-	12	120
Triceps
Triceps Cable Pushdowns	-	12	120
	-	12	120
	-	12	120
Forearms
Barbell Wrist Curls	-	20	120
	-	20	120
	-	20	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	10	-

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