BWILLIS1

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:

wannabefit1 on June 14, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cross-Country Skiing Machine	3.11 miles	40	-
Treadmill Walk: Incline 0%	0.6 miles	13	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	40 lbs.	10	30
	40 lbs.	10	30
	40 lbs.	10	30
Chest
Machine Wide Fly	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
Thighs
Seated Machine Leg Press	100 lbs.	10	30
	100 lbs.	10	30
	100 lbs.	10	30
Back
Wide-Grip Front Pulldowns	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
Chest
Machine Chest Press	35 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	30
Thighs
Seated Leg Curls	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
Leg Extensions	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
Biceps
Machine Preacher Curls	35 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	30
Triceps
Machine Triceps Extensions	35 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	30
Shoulders
Lateral Dumbbell Raises	5 lbs.	10	30
	5 lbs.	10	30
	5 lbs.	10	30
Abs
Crunches	-	10	30
	-	10	30
	-	10	30
Flutter Kicks	-	10	30
	-	10	30
	-	10	30
Bridge (Plank)	-	1	30
	-	1	30
	-	1	30

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