TUES, THURS, CYCLING

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:

LesterKegley on August 05, 2011

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Workout Category:

Cardio Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Body Parts:

Chest, Shoulders, Back, Lower Back, Triceps, Biceps, Abs

Tags:

cardio, stretching

Description

30 miles Cycle & Stretching

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	26.200 miles	134	-
Standing Side Stretch	0.000 miles	0	-
Yoga Level 1: Intense Straddle Leg Stretch	0.000 miles	0	-
Yoga Level 1: Standing Forward Bend	0.000 miles	0	-
Standing Quad Stretch	0.000 miles	0	-
Yoga Level 1: Seated Forward Bend	0.000 miles	0	-
Yoga Level 1: Cobbler's Pose	0.000 miles	0	-
One Leg Stretch	0.000 miles	0	-
Turtle Pose	0.000 miles	0	-
Hero Pose	0.000 miles	0	-
Hip Opener	0.000 miles	0	-
Yoga Level 1: Cross Legged Twist	0.000 miles	0	-
Reclining Leg Raises	0.000 miles	0	-
Yoga Level 1: Basic Meditation Posture	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Dumbbell Bench Press	30 lbs.	12	60
	30 lbs.	12	60
Shoulders
Seated Dumbbell Press	20 lbs.	12	60
	20 lbs.	12	60
Lateral Dumbbell Raises	15 lbs.	12	60
	15 lbs.	12	60
Front Dumbbell Raises	25 lbs.	12	60
	25 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	12	60
	35 lbs.	12	60
Lower Back
Deadlifts	40 lbs.	12	60
	40 lbs.	12	60
Back
Wide-Grip Front Pulldowns	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Triceps
Triceps Cable Pushdowns	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Biceps
Standing Dumbbell Curls	20 lbs.	12	60
	20 lbs.	12	60
Abs
Reverse Crunches	-	20	30
Crunch Twists	-	20	30
Crunches	-	20	30
Bridge (Plank)	-	6	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Light Tredmill Walk	0.000 miles	0	-

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