WEEK #1 &2

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:

andiome on January 16, 2009

Users:

173 (Find someone using this workout plan)

Comments:

See comments

Body Parts:

Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	25 lbs.	15	60
	25 lbs.	12	60
Thighs
Smith Machine Squats	65 lbs.	15	90
	75 lbs.	12	90
Hip Abduction Machine	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Back
Seated Cable Rows	65 lbs.	12	60
	65 lbs.	12	60
Biceps
Machine Preacher Curls	35 lbs.	15	60
	35 lbs.	15	60
Triceps
Triceps Cable Pushdowns	30 lbs.	15	60
	30 lbs.	15	60
Abs
Crunches	-	-	30
	-	-	30
Bench Knee Tucks	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

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