THIS WORKS

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:

richbenj on July 15, 2014

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Workout Category:

Cardio Training Only

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Biceps, Triceps, Abs, Shoulders

Description

Using the equipment avalable

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	100 lbs.	10	20
	100 lbs.	10	20
	100 lbs.	10	20
Back
Close-Grip Pulldowns	100 lbs.	10	20
	100 lbs.	10	20
	100 lbs.	10	20
Biceps
Machine Preacher Curls	65 lbs.	1	20
	65 lbs.	10	20
	65 lbs.	10	20
Triceps
Machine Triceps Extensions	50 lbs.	10	20
	50 lbs.	10	20
	50 lbs.	10	20
Abs
Crunches	-	30	30
	-	30	30
	-	30	30
	-	30	30
Shoulders
Machine Shoulder Press	100 lbs.	10	20
	100 lbs.	10	20
	100 lbs.	10	20
Back
Machine Seated Rows	87 lbs.	10	20
	87 lbs.	10	20
	87 lbs.	10	20
Back Extension with Lower Trap Raise	-	10	20
	-	10	20
	-	10	20
	-	10	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	3.580 miles	21	-
	5.900 miles	34	-
Walking (steps/day)	0.000 miles	90	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	3.620 miles	22	-
	5.840 miles	34	-
Walking (steps/day)	0.000 miles	91	-

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