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:
 Rating: 4.7/5.0
Created By:
smink on February 21, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press130 lbs.860
130 lbs.860
130 lbs.860
130 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1260
30 lbs.1260
30 lbs.1260
Pec Deck Flyes50 lbs.1060
50 lbs.1060
Triceps
Lying Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Triceps Cable Pushdowns45 lbs.1160
45 lbs.1160
45 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles90-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Angled Leg Press220 lbs.1090
220 lbs.1090
220 lbs.1090
Standing Leg Curls20 lbs.1290
20 lbs.1290
Leg Extensions60 lbs.1390
60 lbs.1390
Calves
Donkey Calf Raises190 lbs.1060
190 lbs.1060
190 lbs.1060
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
100 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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