NWROCKDOC

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:

nwrockdoc on February 14, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Chest, Triceps, Biceps, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Abduction Machine	170 lbs.	20	0
	170 lbs.	20	0
	170 lbs.	20	0
Hip Adduction Machine	170 lbs.	20	0
	170 lbs.	20	0
	170 lbs.	20	0
Chest
Seated Cable Chest Press	90 lbs.	7	0
	90 lbs.	5	0
	90 lbs.	3	0
Triceps
Machine Triceps Dips	180 lbs.	7	0
	180 lbs.	5	0
	180 lbs.	3	0
Biceps
Machine Preacher Curls	90 lbs.	7	0
	90 lbs.	5	0
	90 lbs.	3	0
Abs
Machine Crunches	160 lbs.	7	0
	160 lbs.	5	0
	160 lbs.	3	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Stairs Ramp 20/100%	0 miles	5	-
Elliptical Stairs Ramp 20/75%	0 miles	5	-
Elliptical Stairs Ramp 20/50%	0 miles	10	-
Ergometer 75% Resistance	0 miles	15	-

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