FAIR ELLIS EDIT WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Fairellis
Rating:
 Unrated
Created By:
Fairellis on April 28, 2016
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Trapezius, Shoulders, Back, Biceps, Triceps, Forearms, Chest, Abs, Thighs, Calves
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Trapezius
Dumbbell Shrugs30 lbs.max20
30 lbs.max20
30 lbs.max20
30 lbs.max20
30 lbs.max60
Shoulders
Standing Dumbbell Press30 lbs.max20
30 lbs.max20
30 lbs.max60
Back
Standing Dumbbell Rows30 lbs.max20
30 lbs.max20
30 lbs.max60
Biceps
Standing Alternate Dumbbell Curls30 lbs.max20
30 lbs.max20
30 lbs.max20
30 lbs.max20
30 lbs.max60
Triceps
One-Arm Dumbbell Extensions25 lbs.max20
25 lbs.max20
25 lbs.max20
25 lbs.max20
25 lbs.max20
25 lbs.max60
Biceps
Zottman Curl30 lbs.max20
30 lbs.max20
30 lbs.max60
Forearms
Dumbbell Wrist Curls30 lbs.max20
30 lbs.max20
30 lbs.max20
30 lbs.max60
Chest
Dumbbell Flyes30 lbs.max20
30 lbs.max20
30 lbs.max60
Abs
Crunches--20
--20
--20
--20
--60
Thighs
Dumbbell Squats30 lbs.max20
30 lbs.max20
30 lbs.max60
Calves
One-Leg Dumbbell Calf Raises25 lbs.max20
25 lbs.max20
25 lbs.max20
25 lbs.max20
25 lbs.max20
25 lbs.max60
Abs
Leg Raises--20
--20
--60
Chest
Pushups-max60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0 miles1560
Jumping Jacks0 miles560
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0 miles3060
Jumping Jacks0 miles1060

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