FALL 2018 REVISE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
bull42473 on September 16, 2018
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Chest, Abs, Lower Back, Thighs, Biceps, Triceps, Shoulders, Trapezius, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Weighted Wide Grip Pull Up-860
-860
-860
-860
-860
Close-Grip Pulldowns-1560
-1560
-1560
-1560
Straight Arm Cable Pulldown-2060
-2060
-2060
Reverse-Grip Bent-Over Barbell Rows-860
-860
-860
-860
-860
Dumbbell Row-1260
-1260
-1260
-1260
Inverted Row-2060
-2060
-2060
Chest
Barbell Bench Press-860
-860
-860
-860
-860
Pushups-2560
-2560
-2560
-2560
Abs
V Sit-Ups-1560
-1560
-1560
-1560
Windshield Wiper-2060
-2060
-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts-560
-560
-560
-560
-560
Thighs
Barbell Squats-1060
-1060
-1060
-1060
-1060
Lower Back
Good Mornings-1260
-1260
-1260
-1260
Biceps
Standing Barbell Curls-560
-560
-560
-560
-560
Standing Hammer Curls-1060
-1060
-1060
-1060
Incline Dumbbell Curls-1260
-1260
-1260
-1260
Prone Dumbbell Curl-1560
-1560
-1560
Triceps
Close-Grip Bench Press-560
-560
-560
-560
-560
Weighted Parallel-Bar Dips-860
-860
-860
-860
Triceps Cable Pushdowns-1260
-1260
-1260
-1260
Triceps Ladders-1560
-1560
-1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Cycling9 miles400

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