SPRING INTO SUMMER

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:

Adorabobble on July 24, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday, Saturday

Description

Monday Day 1: Upper Body, Abs, & Cardio

Tuesday Day 2: Lower Body, Abs, & Cardio

Wednesday Day 3: Upper Body, Abs, & Cardio

Friday Day 4: Lower Body, Abs, & Cardio

Saturday Day 5: Abs & Cardio

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Chest
Dumbbell Bench Press	10 lbs.	12	-	45
Incline Dumbbell Press	10 lbs.	12	-	45
Back
Seated Cable Rows	10 lbs.	12	-	45
One-Arm Dumbbell Bent-Over Rows	10 lbs.	12	-	45
Triceps
One-Arm Dumbbell Extensions	10 lbs.	12	-	45
Triceps Cable Pushdowns	20 lbs.	12	-	45
Biceps
Standing Barbell Curls	10 lbs.	12	-	45
Standing Alternate Dumbbell Curls	10 lbs.	12	-	45
Shoulders
Seated Barbell Front Press	20 lbs.	12	-	45
Abs
Bicycle Crunches	-	15	-	45
Leg Raises	-	15	-	45
Trapezius
Barbell Shrugs	10 lbs.	12	-	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0 miles	0	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Thighs
Barbell Squats	20 lbs.	10	-	45
	20 lbs.	10	-	45
	20 lbs.	10	-	45
Seated Machine Leg Press	90 lbs.	10	-	45
	90 lbs.	10	-	45
	90 lbs.	10	-	45
Calves
Calf Presses	90 lbs.	10	-	45
	90 lbs.	10	-	45
	90 lbs.	10	-	45
Thighs
Leg Extensions	50 lbs.	10	-	45
	50 lbs.	10	-	45
	50 lbs.	10	-	45
Seated Leg Curls	50 lbs.	10	-	45
	50 lbs.	10	-	45
	50 lbs.	10	-	45
Calves
Standing Barbell Calf Raises	10 lbs.	10	-	45
	10 lbs.	10	-	45
	10 lbs.	10	-	45
Abs
Crunches	-	15	-	45
	-	15	-	45
	-	15	-	45
Ball Crunches	-	15	-	45
	-	15	-	45
	-	15	-	45
Russian Twist	-	15	-	45
	-	15	-	45
	-	15	-	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stair Step Machine	0 miles	0	0

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