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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:

bimmer1423 on January 24, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
	-	-	30
Crunches	-	25	30
	-	25	30
	-	25	30
	-	-	30
Thighs
Barbell Squats	125 lbs.	12	120
	125 lbs.	12	120
	125 lbs.	12	120
Angled Leg Press	230 lbs.	12	90
	230 lbs.	12	90
	230 lbs.	12	90
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Lying Leg Curls	55 lbs.	12	90
	55 lbs.	12	90
	55 lbs.	12	90
Calves
Standing Calf Raises	220 lbs.	10	60
	220 lbs.	10	60
	220 lbs.	10	60
	220 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	10	90
	105 lbs.	10	90
	105 lbs.	10	90
Incline Barbell Press	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Cable Crossovers	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Biceps
Standing Barbell Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Seated Hammer Curls	30 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
Abs
Hanging Knee Tucks	-	10	30
	-	10	30
	-	10	30
Weighted Crunch	10 lbs.	15	30
	10 lbs.	15	30
	10 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

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