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:
bull42473 on April 13, 2017
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Back, Chest, Abs, Triceps, Biceps, Shoulders, Lower Back, Thighs, 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
Dumbbell Row-2060
-2060
-2060
-2060
-2060
Chest
Incline Dumbbell Flyes-2060
-2060
-2060
-2060
-2060
Back
Pullup with Weight-560
-560
-560
-560
Chest
Barbell Bench Press-560
-560
-560
-560
-560
Back
Seated Cable Rows-1060
-1060
-1060
-1060
-1060
Chest
Decline Barbell Press-1060
-1060
-1060
-1060
-1060
Back
Inverted Rows with Weight Vest-1560
-1560
-1560
-1560
Chest
Pushups-1560
-1560
-1560
-1560
Abs
Bridge (Plank)-630
-630
-630
Side Plank-630
-630
-630
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.)
Triceps
Triceps Cable Pushdowns-2060
-2060
-2060
-2060
-2060
Biceps
Cable Curls-2060
-2060
-2060
-2060
-2060
Triceps
Close-Grip Bench Press-1060
-1060
-1060
-1060
-1060
Biceps
Standing Hammer Curls-1060
-1060
-1060
-1060
-1060
Triceps
Weighted Parallel-Bar Dips-560
-560
-560
-560
-560
Biceps
Incline Dumbbell Curls-1560
-1560
-1560
-1560
-1560
Triceps
Standing Barbell Triceps Extensions-1260
-1260
-1260
-1260
-1260
Biceps
Standing Barbell Curls-1260
-1260
-1260
-1260
-1260
Shoulders
Lateral Dumbbell Raises-1560
-1560
-1560
-1560
-1560
Standing Barbell Press-860
-860
-860
-860
-860
Back
Face Pull-1060
-1060
-1060
-1060
-1060
Abs
Hanging Leg Raises-1030
-1030
-1030
-1030
Bicycle Crunches-2030
-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles200

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