KLEE32 WORKOUT 3

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:

klee32 on January 18, 2010

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Workout Category:

Toning

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
Dumbbell Lunges	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
Calves
Seated Calf Raises	-	-	60
	-	-	60
	-	-	60
Abs
Bridge (Plank)	-	-	30
	-	-	30
Glute Bridge with Abduction	-	-	30
	-	-	30
Straight-Arm Side Bridge	-	-	30
Chest
Barbell Bench Press	-	-	60
	-	-	60
	-	-	60
Incline Barbell Press	-	-	60
Decline Barbell Press	-	-	60
Trapezius
Barbell Upright Rows	-	-	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
Triceps
Triceps Cable Pushdowns	-	-	60
	-	-	60
	-	-	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	10	60
	15 lbs.	10	60
Wide-Grip Front Pulldowns	-	-	60
Lower Back
Back Extension: Ground	-	max	60
Shoulders
Seated Dumbbell Press	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
Dumbbell Cross Punch	-	-	60
Front Cable Raises	-	-	60
Lateral Cable Raises	-	-	60
Machine Rear Deltoid Extensions	-	-	60

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

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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