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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:

bull42473 on April 17, 2022

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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.)
Lower Back
Deadlifts	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Back
Wide-Grip Front Pulldowns	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Reverse-Grip Bent-Over Barbell Rows	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Shoulders
Lateral Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
	-	12	60
	-	12	60
Standing Barbell Press	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Dumbbell Curls	-	20	60
	-	20	60
	-	20	60
Standing Hammer Curls	-	20	60
	-	20	60
	-	20	60
Abs
Cable Crunches	-	15	30
	-	15	30
	-	15	30
Leg Raises	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Back
Kneeling Underhand-Grip Lat Pulldown	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Bent-Over Barbell Rows	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Face Pull	-	12	60
	-	12	60
	-	12	60
	-	12	60
	-	12	60
Triceps
Close-Grip Bench Press	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
Lying Triceps Extensions	-	20	60
	-	20	60
	-	20	60
Triceps Cable Pushdowns	-	20	60
	-	20	60
	-	20	60
Back
Dumbbell Two-Hand Swing	-	15	60
	-	15	60
	-	15	60
Thighs
Jumping Jacks: Basic	-	25	60
	-	25	60
	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	20	60

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