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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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Rating:
 Unrated
Created By:
PhoenixScorpyo on January 06, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Shoulders, Abs, Thighs, Biceps, Trapezius, Triceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Kettlebell Russian Two-Hand Swing17 lbs.2060
Kettlebell Russian One-Hand Swing17 lbs.3060
Shoulders
Kettlebell: Windmill17 lbs.2060
Kettlebell: Figure 817 lbs.2060
Abs
Crunch Twists-2030
Shoulders
Kettlebell: Around Body Pass17 lbs.2060
Thighs
One-Arm Kettlebell Overhead Squats17 lbs.2060
Kettlebell Deadlifts17 lbs.2060
Kettlebell Front Squats17 lbs.2060
Back
Kettlebell Clean and Press17 lbs.3060
Biceps
Kettlebell Squeeze Curls17 lbs.2060
Back
Dumbbell Single-Arm Alternating Clean17 lbs.3060
Thighs
Dumbbell Sumo Squat17 lbs.2060
Goblet Squat17 lbs.2060
Kettlebell Reverse Lunge17 lbs.2060
Biceps
Kettlebell Squeeze Curls17 lbs.2060
Trapezius
Dumbbell Upright Rows17 lbs.2060
Abs
Weighted Crunch17 lbs.2030
Shoulders
Kettlebell Press17 lbs.3060
Seated Dumbbell Press17 lbs.3060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows8 lbs.120
8 lbs.100
8 lbs.80
Triceps
One-Dumbbell Triceps Extensions8 lbs.1230
8 lbs.1030
8 lbs.830
Abs
Leg Raises-1230
-1020
-810
Dumbbell Side Bends17 lbs.2030
17 lbs.2030
17 lbs.2030
Chest
Dumbbell Floor Press17 lbs.1210
17 lbs.1010
17 lbs.810
Abs
Dumbbell Crunches17 lbs.1220
17 lbs.1020
17 lbs.820
Standing Russian Twist17 lbs.2030
17 lbs.2030
17 lbs.2030
Biceps
Standing Dumbbell Hammer Curls17 lbs.1230
17 lbs.1030
17 lbs.1230
Shoulders
Kettlebell Halo17 lbs.120
17 lbs.100
17 lbs.80
Biceps
Standing Alternate Dumbbell Curls17 lbs.240
17 lbs.200
17 lbs.160
Triceps
One-Dumbbell Triceps Extensions8 lbs.1260
8 lbs.1060
8 lbs.860
Abs
Crunch Twists-2030
-1630
-1230
Bicycle Crunches-2030
-1630
-1230
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1260
8 lbs.1060
8 lbs.860
Chest
Dumbbell Flyes17 lbs.120
17 lbs.100
17 lbs.80
Biceps
Standing Dumbbell Curls17 lbs.120
17 lbs.100
17 lbs.80
Abs
Weighted Crunch17 lbs.1230
17 lbs.1030
17 lbs.830
Kettlebell Russian Sit Ups17 lbs.2030
17 lbs.1630
17 lbs.1230

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