FIRST

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:

brsickler on February 05, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Triceps
Lying Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
Triceps Cable Pushdowns	40 lbs.	10	60
	40 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	150 lbs.	10	90
	150 lbs.	10	90
	150 lbs.	10	90
	150 lbs.	10	90
Standing Leg Curls	15 lbs.	16	90
	15 lbs.	16	90
Leg Extensions	50 lbs.	14	90
	50 lbs.	14	90
Calves
Standing Calf Raises	170 lbs.	10	60
	170 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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