SLATESRAIDER 1

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:

Slatesraider on February 05, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

For a male with both knees replaced who is a super senior (70+)

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Smith Machine Regular Bench Press	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	8	60
	30 lbs.	12	0
Machine Wide Fly	30 lbs.	12	120
Shoulders
Machine Shoulder Press	10 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	8	60
	15 lbs.	12	0
Lateral Dumbbell Raises	5 lbs.	12	120
Back
Machine Seated Rows	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	8	60
	30 lbs.	12	0
Reverse Fly	40 lbs.	12	120
Trapezius
Dumbbell Shrugs	5 lbs.	12	60
	10 lbs.	10	60
	15 lbs.	8	60
	10 lbs.	12	0
Lying Elbows-Out Dumbbell Supported Row	5 lbs.	12	120
Triceps
Machine Triceps Extensions	10 lbs.	12	60
	20 lbs.	10	60
	30 lbs.	8	60
	20 lbs.	12	0
Machine Triceps Dips	200 lbs.	12	120
Biceps
Machine Preacher Curls	10 lbs.	12	60
	20 lbs.	10	60
	30 lbs.	8	60
	20 lbs.	12	0
EZ Curl Bar Curls	20 lbs.	12	0

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