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:
bimmer1423 on January 24, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
--30
Crunches-2530
-2530
-2530
--30
Thighs
Barbell Squats125 lbs.12120
125 lbs.12120
125 lbs.12120
Angled Leg Press230 lbs.1290
230 lbs.1290
230 lbs.1290
Leg Extensions70 lbs.1290
70 lbs.1290
70 lbs.1290
Lying Leg Curls55 lbs.1290
55 lbs.1290
55 lbs.1290
Calves
Standing Calf Raises220 lbs.1060
220 lbs.1060
220 lbs.1060
220 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.1090
105 lbs.1090
105 lbs.1090
Incline Barbell Press80 lbs.1090
80 lbs.1090
80 lbs.1090
Cable Crossovers50 lbs.1090
50 lbs.1090
50 lbs.1090
Flat Bench Dumbbell Flyes30 lbs.1090
30 lbs.1090
30 lbs.1090
Biceps
Standing Barbell Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Seated Hammer Curls30 lbs.890
30 lbs.890
30 lbs.890
Abs
Hanging Knee Tucks-1030
-1030
-1030
Weighted Crunch10 lbs.1530
10 lbs.1530
10 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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