LESLIE'S WEEKDAY WORKOUT SCHEDULE (REVISED)

Use this Workout Plan

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:

lkbond on August 13, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Thighs, Calves, Triceps, Biceps, Shoulders, Chest, Back

Description

This workout plan alternates workout days that focus on strength training for legs with those that focus on strength training for arms. There is an equal emphasis placed on cardio to round out the workout plan.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Abduction Machine	30 lbs.	10	60
	30 lbs.	10	5
	50 lbs.	10	10
	50 lbs.	10	10
	70 lbs.	10	20
	70 lbs.	10	20
	75 lbs.	10	20
	75 lbs.	10	30
	75 lbs.	10	30
	75 lbs.	10	30
	80 lbs.	10	30
	80 lbs.	10	30
	80 lbs.	10	45
	80 lbs.	10	45
	85 lbs.	10	45
	85 lbs.	10	45
	85 lbs.	10	60
	85 lbs.	10	60
Hip Adduction Machine	30 lbs.	10	60
	30 lbs.	10	5
	50 lbs.	10	10
	50 lbs.	10	5
	70 lbs.	10	10
	70 lbs.	10	10
	90 lbs.	10	20
	90 lbs.	10	20
	95 lbs.	10	30
	95 lbs.	10	30
	95 lbs.	10	30
	95 lbs.	10	30
	100 lbs.	10	45
	100 lbs.	10	45
	100 lbs.	10	45
	100 lbs.	10	45
	105 lbs.	10	45
	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Seated Leg Curls	20 lbs.	10	60
	25 lbs.	10	5
	30 lbs.	10	5
	50 lbs.	10	10
	50 lbs.	10	20
	70 lbs.	10	20
	70 lbs.	10	30
	70 lbs.	10	30
	70 lbs.	10	30
	75 lbs.	10	45
	75 lbs.	10	45
	75 lbs.	10	60
	75 lbs.	10	60
Leg Extensions	20 lbs.	10	60
	25 lbs.	10	10
	30 lbs.	10	10
	50 lbs.	10	10
	50 lbs.	10	10
	70 lbs.	10	20
	70 lbs.	10	20
	70 lbs.	10	30
	70 lbs.	10	30
	75 lbs.	10	45
	75 lbs.	10	45
	75 lbs.	10	60
	75 lbs.	10	60
Seated Machine Leg Press	50 lbs.	10	60
	70 lbs.	10	10
	90 lbs.	10	10
	100 lbs.	10	10
	110 lbs.	10	10
	130 lbs.	10	10
	130 lbs.	10	10
	150 lbs.	10	20
	150 lbs.	10	30
	150 lbs.	10	30
	150 lbs.	10	30
	170 lbs.	10	45
	170 lbs.	10	45
	170 lbs.	10	45
	170 lbs.	10	45
	175 lbs.	10	60
	175 lbs.	10	60
	175 lbs.	10	60
Calves
Single-Leg Calf Press	30 lbs.	10	60
	30 lbs.	10	5
	50 lbs.	10	5
	50 lbs.	10	5
Calf Presses	30 lbs.	10	5
	50 lbs.	10	10
	70 lbs.	10	10
	90 lbs.	10	10
	110 lbs.	10	10
	130 lbs.	10	10
	150 lbs.	10	10
	150 lbs.	10	20
	155 lbs.	10	20
	155 lbs.	10	20
	155 lbs.	10	30
	155 lbs.	10	30
	160 lbs.	10	30
	160 lbs.	10	30
	160 lbs.	10	45
	160 lbs.	10	45
	165 lbs.	10	45
	165 lbs.	10	45
	165 lbs.	10	60
	165 lbs.	10	60
Standing Calf Raises	122 lbs.	10	60
	122 lbs.	10	10
	122 lbs.	10	10
	122 lbs.	10	10
	122 lbs.	10	10
	122 lbs.	10	10
	122 lbs.	10	10
	122 lbs.	10	10
	122 lbs.	10	10
	122 lbs.	10	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Star Trac Trainer Warm Up Mode	0.946 miles	14	-
Recumbent Star Trac Stationary Bicycle	5.020 miles	15	-
Les Mills Body Flow (Body Balance)	0.000 miles	50	-
Water Aerobics	0.000 miles	35	-
Swimming	0.969 miles	32	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Machine Triceps Extensions	15 lbs.	10	60
	20 lbs.	10	10
	25 lbs.	10	10
	30 lbs.	10	10
	35 lbs.	10	20
	35 lbs.	10	20
	40 lbs.	10	20
	40 lbs.	10	20
	40 lbs.	10	30
	40 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	45
	45 lbs.	10	45
	45 lbs.	10	60
Biceps
Machine Preacher Curls	15 lbs.	10	60
	20 lbs.	10	10
	25 lbs.	10	10
	25 lbs.	10	20
	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	45
	30 lbs.	10	60
Shoulders
Machine Shoulder Press	15 lbs.	10	60
	15 lbs.	10	10
	20 lbs.	10	10
	20 lbs.	10	10
	25 lbs.	10	20
	25 lbs.	10	20
	30 lbs.	10	20
	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	45
	35 lbs.	10	45
	40 lbs.	10	45
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Chest
Machine Chest Press	15 lbs.	10	60
	15 lbs.	10	10
	20 lbs.	10	10
	20 lbs.	10	10
	25 lbs.	10	20
	25 lbs.	10	20
	30 lbs.	10	20
	30 lbs.	10	20
	30 lbs.	10	30
	30 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	45
	35 lbs.	10	45
	40 lbs.	10	45
	40 lbs.	10	45
	40 lbs.	10	60
	40 lbs.	10	60
Back
Machine Pulldown	50 lbs.	10	60
	50 lbs.	10	10
	70 lbs.	10	20
	70 lbs.	10	20
	90 lbs.	10	20
	90 lbs.	10	30
	90 lbs.	10	30
	90 lbs.	10	30
	95 lbs.	10	45
	95 lbs.	10	45
	95 lbs.	10	45
	95 lbs.	10	45
	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Machine Seated Rows	30 lbs.	10	60
	30 lbs.	10	10
	50 lbs.	10	20
	50 lbs.	10	20
	50 lbs.	10	30
	50 lbs.	10	30
	70 lbs.	10	45
	70 lbs.	10	45
	70 lbs.	10	45
	70 lbs.	10	45
	75 lbs.	10	60
	75 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Arm Bicycle (Sci Fit Pro1000)	3.400 miles	20	-
Water Aerobics	0.000 miles	60	-
Swimming	1.000 miles	34	-

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