NEW 2 WEEK 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:

frhighguy on June 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

Adjust weights to your own capabilities

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Cable Crossovers	40 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	8	60
Machine Chest Press	60 lbs.	10	30
	70 lbs.	10	30
	80 lbs.	8	60
Calves
Standing Calf Raises	115 lbs.	10	30
	135 lbs.	10	30
	155 lbs.	10	60
Shoulders
Machine Shoulder Press	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	45 lbs.	10	30
	45 lbs.	10	30
	50 lbs.	8	60
Machine Triceps Extensions	50 lbs.	10	30
	60 lbs.	10	30
	65 lbs.	8	60
Abs
Hanging Knee Tucks	-	20	30
Crunches	-	20	30
Negative Crunches	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	25	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	60 lbs.	10	30
	70 lbs.	10	30
	80 lbs.	8	60
Seated Cable Rows	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	8	60
Machine Preacher Curls	60 lbs.	10	30
	60 lbs.	10	30
	65 lbs.	8	60
Thighs
Seated Machine Leg Press	150 lbs.	10	30
	170 lbs.	10	30
	190 lbs.	8	60
Lying Leg Curls	65 lbs.	10	30
	65 lbs.	10	30
	80 lbs.	8	60
Leg Extensions	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	60
Abs
Hanging Knee Tucks	-	20	30
Crunches	-	20	30
Negative Crunches	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	25	-

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