MCWHEEL

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:

mcwheel on August 31, 2011

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

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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
	30 lbs.	12	60
Shoulders
Seated Dumbbell Press	25 lbs.	12	60
	30 lbs.	10	60
Thighs
Angled Leg Press	150 lbs.	15	90
	180 lbs.	12	90
	190 lbs.	10	90
Trapezius
Barbell Upright Rows	40 lbs.	12	60
	45 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	15	60
	20 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	15	60
	25 lbs.	12	60
Abs
Crunch Twists	-	15	30
	-	12	30
V Sit-Ups	-	15	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	12	60
	110 lbs.	10	60
	115 lbs.	8	60
Thighs
Smith Machine Squats	85 lbs.	12	90
	85 lbs.	10	90
	95 lbs.	8	90
Back
Wide-Grip Front Pulldowns	75 lbs.	12	60
	80 lbs.	10	60
	85 lbs.	8	60
Biceps
Standing Barbell Curls	45 lbs.	12	60
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	45 lbs.	10	60
Abs
Crunches	-	15	30
	-	12	30
Bench Knee Tucks	-	15	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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