WINTER/SPRING 2022

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:
bull42473 on January 09, 2022
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Thighs, Triceps, Lower Back, Shoulders, Biceps, Trapezius, Forearms, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1560
Back
Dumbbell Two-Hand Swing-1560
Inverted Row-1560
Thighs
Squats: Body Weight-1560
Triceps
Triceps Ladders-1560
Lower Back
Deadlifts-1560
-1260
-1060
-860
-560
Back
Wide-Grip Front Pulldowns-1560
-1260
-1060
-860
-560
Reverse-Grip Bent-Over Barbell Rows-1560
-1260
-1060
-860
-560
Thighs
Barbell Squats-1560
-1260
-1060
-860
-560
Chest
Barbell Bench Press-1560
-1260
-1060
-860
-560
Shoulders
Lateral Dumbbell Raises-1560
-1560
-1560
-1560
Back
Face Pull-1560
-1560
-1560
-1560
Triceps
Dumbbell Lying Triceps Extensions-1560
-1560
-1560
-1560
Biceps
Standing Hammer Curls-1560
-1560
-1560
-1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Rowing Machine0 miles1560
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Trapezius
Barbell Shrugs-1060
-1060
-1060
-1060
Dumbbell Shrugs-1560
-1560
-1560
-1560
Forearms
Barbell Wrist Curls-1060
-1060
-1060
-1060
Dumbbell Wrist Curls-1560
-1560
-1560
-1560
Barbell Reverse Wrist Curls-1060
-1060
-1060
-1060
Dumbbell Reverse Wrist Curls-1560
-1560
-1560
-1560
Abs
Cable Crunches-1560
-1560
-1560
-1560
Machine Side Crunches-1560
-1560
-1560
-1560
Leg Raises-1060
-1060
-1060
-1060
Bridge (Plank)-160
-160
-160
-160
Side Plank-160
-160
-160
-160
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Rowing Machine0 miles1560

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