3X FULL

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 May 13, 2019

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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
Chinup	-	5	15
	-	4	15
	-	3	15
	-	2	15
	-	1	120
	-	5	15
	-	4	15
	-	3	15
	-	2	15
	-	1	120
	-	5	15
	-	4	15
	-	3	15
	-	2	15
	-	1	120
	-	5	15
	-	4	15
	-	3	15
	-	2	15
	-	1	15
Thighs
Barbell Squats	-	100	120
Triceps
Triceps Parallel-Bar Dips	-	15	60
	-	15	60
	-	15	60
	-	15	60
Triceps Ladders	-	15	60
	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Hammer Curls	-	15	60
	-	15	60
	-	15	60
	-	15	60
Incline Dumbbell Curls	-	20	60
	-	20	60
	-	20	60
	-	20	60
Shoulders
Standing Dumbbell Press	-	15	60
	-	15	60
	-	15	60
	-	15	60
Back
Face Pull	-	20	60
	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	25	30
	-	25	30
	-	25	30
	-	25	30
Thighs
Jumping Jacks: Basic	-	50	30
	-	50	30
	-	50	30
	-	50	30
Abs
Leg Raises	-	15	30
	-	15	30
	-	15	30
	-	15	30
Windshield Wiper	-	20	30
	-	20	30
	-	20	30
	-	20	30
Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Mountain Climbers	-	50	30
	-	50	30
	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0
Outdoor Cycling	8 miles	40	0

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