OFF-SET FROM EDITABLE

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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:

AjB1303 on April 11, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Body Parts:

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

Description

Off-set every 28 days.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Front Dumbbell Raises	8 lbs.	30
	8 lbs.	max
Standing Dumbbell Press	8 lbs.	30
	8 lbs.	max
Machine Rear Delltoid	10 lbs.	30
	10 lbs.	max
Biceps
Concentration Curls	8 lbs.	30
	8 lbs.	max
Standing Hammer Curls	8 lbs.	30
	8 lbs.	max
Triceps
Triceps Bench Dips	-	15
	-	max
Standing Dumbbell Two-Arm Triceps Kickback	8 lbs.	30
	8 lbs.	max

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	miles	10

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	-

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	miles	10
Elliptical Trainer	miles
Upright Stationary Bike	miles
Interval Cardio	miles
HIIT 30	miles

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