WINTER 2021

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:

bull42473 on December 12, 2021

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	-	15	60
	-	12	60
	-	10	60
	-	8	60
	-	5	60
Chest
Barbell Bench Press	-	15	60
	-	12	60
	-	10	60
	-	8	60
	-	5	60
Back
Bent-Over Barbell Rows	-	10	60
	-	10	60
	-	10	60
	-	10	60
Chest
Upward Cable Crossovers	-	10	60
	-	10	60
	-	10	60
	-	10	60
Back
Straight Arm Cable Pulldown	-	12	60
	-	12	60
	-	12	60
	-	12	60
Chest
One-Arm Incline Neutral Dumbbell Press	-	12	60
	-	12	60
	-	12	60
	-	12	60
Back
Dumbbell Row	-	15	60
	-	15	60
	-	15	60
Chest
Pushups	-	15	60
	-	15	60
	-	15	60
Back
Face Pull	-	20	60
	-	20	60
	-	20	60
Abs
Cable Crunches	-	15	60
	-	15	60
	-	15	60
	-	15	60
Leg Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
Bridge (Plank)	-	1	30
	-	1	30
	-	1	30
Side Plank	-	1	30
	-	1	30
	-	1	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	20	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Close-Grip Bench Press	-	15	60
	-	12	60
	-	10	60
	-	8	60
	-	5	60
Biceps
EZ Curl Bar Curls	-	15	60
	-	12	60
	-	10	60
	-	8	60
	-	5	60
Triceps
Triceps Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Hammer Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	12	60
	-	12	60
	-	12	60
	-	12	60
Biceps
Incline Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
	-	12	60
Triceps
Triceps Ladders	-	15	60
	-	15	60
	-	15	60
Biceps
Single-Arm Preacher Hammer Curl	-	15	60
	-	15	60
	-	15	60
Back
Face Pull	-	20	60
	-	20	60
	-	20	60
Abs
Cable Crunches	-	15	60
	-	15	60
	-	15	60
	-	15	60
Leg Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
Bridge (Plank)	-	1	30
	-	1	30
	-	1	30
Side Plank	-	1	30
	-	1	30
	-	1	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	20	60

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