WORKOUT

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Tbelote on December 20, 2010

Users:

10 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Back, Lower Back, Shoulders, Biceps, Triceps, Forearms, Chest, Calves, Thighs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

6-Day workout

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
	-	30	30
Bicycle Crunches	-	30	30
Flutter Kicks	-	30	30
	-	30	30
V Sit-Ups	-	20	30
	-	20	30
Back
Wide-Grip Front Pulldowns	-	15	60
	-	15	60
Machine Seated Rows	-	15	60
	-	15	60
Reverse Fly	-	20	60
	-	20	60
Lower Back
Good Mornings	-	10	60
	-	10	60
Reverse Hyperextension	-	15	60
	-	15	60
Shoulders
Lateral Dumbbell Raises	-	20	60
	-	20	60
Standing Barbell Press	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Mountain Climbers	-	30	30
	-	30	30
Hanging Leg Raises	-	30	30
	-	10	30
Biceps
Standing Barbell Curls	-	10	60
	-	10	60
Barbell Preacher Curls	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	20	60
	-	20	60
Machine Triceps Dips	-	25	60
	-	35	60
Forearms
Barbell Wrist Curls	-	30	60
	-	30	60
Bar Hold	-	30	60
Chest
Barbell Bench Press	-	10	60
	-	10	60
Dumbbell Bench Press	-	15	60
	-	15	60
Pushups	-	40	60
	-	40	60
	-	40	60
Dumbbell Flyes	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	15	-

Workout routine comments

For some reason it didn't save Saturday and Sunday workouts.
Saturday:
Outdoor run for 45 min
440 yard sprint
220 yard sprint
100 yard sprint at 75%
100 yard sprint at 75%
100 yard sprint at 85%

Sunday is devoted totally to stretching

Tbelote

December 20, 2010 at 6:54pm

Other People using this workout program

hugo8826
35 M

echristensen
44 M

killer_miller
31 F

javmac
32 F

bahincks
36 M