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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:

bonabella on October 19, 2009

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Body Parts:

Abs, Back, Biceps, Calves, Lower Back, Thighs, Chest

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
Back
Reverse Fly	-	30	60
Biceps
Barbell One-Arm Biceps Curl	-	30	60
Seated Cable Curls: Alternating	-	30	60
Calves
Standing Calf Raises	-	30	60
Lower Back
Back Extensions	-	15	60
Thighs
Forward Lunges	-	30	60
Front Squats	-	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	3.122 miles	45	-
Toe Touches	0.000 miles	6	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
Chest
Pushups	-	15	60
Thighs
Barbell Squats	-	25	60
Walking Lunges without Weight	-	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Backwards Run	0.000 miles	1	-
Incline Walk	0.000 miles	45	-
Jog in Place	0.000 miles	1	-

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