WEIGHT-LOSS

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:

TQ90 on October 18, 2009

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Workout Category:

Strength & Cardio Combined

Body Parts:

Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	50 kg.	12	120
	52 kg.	10	120
	57 kg.	8	120
	59 kg.	6	120
Barbell Bench Press	54 kg.	12	120
	66 kg.	8	120
	73 kg.	6	120
	75 kg.	5	120
Cable Crossovers	14 kg.	10	120
	18 kg.	8	120
	23 kg.	6	120
	27 kg.	5	120
Pec Deck Flyes	27 kg.	10	120
	27 kg.	10	120
	27 kg.	10	120
	27 kg.	10	120
Back
Wide-Grip Front Pulldowns	43 kg.	12	120
	48 kg.	10	120
	52 kg.	8	120
	54 kg.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	41 kg.	12	120
	45 kg.	10	120
	50 kg.	8	120
	54 kg.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 km	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	9 kg.	12	120
	11 kg.	10	120
	16 kg.	6	120
	18 kg.	5	120
EZ Curl Bar Curls	23 kg.	12	120
	29 kg.	8	120
	34 kg.	6	120
	36 kg.	5	120
Standing Barbell Curls	29 kg.	10	120
	29 kg.	10	120
	29 kg.	10	120
	29 kg.	10	120
Triceps
Triceps Cable Pushdowns	20 kg.	12	120
	23 kg.	10	120
	27 kg.	8	120
	29 kg.	6	120
Close-Grip Bench Press	41 kg.	12	120
	45 kg.	8	120
	50 kg.	8	120
	54 kg.	6	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120
Forearms
Weight Roll-Ups	5 kg.	2	60
	5 kg.	2	60
	5 kg.	2	60
Barbell Wrist Curls	18 kg.	20	60
	18 kg.	20	60
	18 kg.	20	60
Barbell Reverse Wrist Curls	9 kg.	20	60
	9 kg.	20	60
	9 kg.	20	60

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

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