WEEKDAY WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Mattyslice
Rating:
 Rating: 5.0/5.0
Created By:
Mattyslice on August 01, 2014
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Biceps, Triceps, Forearms, Shoulders, Back, Abs, Lower Back, Calves, Thighs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday
Description

Get back into shape by hitting the gym 1 hour each workday. Works every aspect of the body.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press95 lbs.830
125 lbs.830
135 lbs.830
Cable Crossovers80 lbs.830
90 lbs.830
100 lbs.830
Biceps
Standing Alternate Dumbbell Curls30 lbs.830
35 lbs.830
45 lbs.830
Triceps
One-Dumbbell Triceps Extensions35 lbs.830
40 lbs.830
45 lbs.830
Dumbbell Lying Triceps Extensions20 lbs.830
35 lbs.830
30 lbs.830
Forearms
Dumbbell Wrist Curls20 lbs.830
20 lbs.830
25 lbs.830
Shoulders
Seated Dumbbell Press30 lbs.830
30 lbs.830
35 lbs.830
Seated Dumbbell Shrugs25 lbs.830
35 lbs.830
45 lbs.830
Barbell Front Raise20 lbs.830
25 lbs.830
30 lbs.830
Back
Seated Cable Rows80 lbs.830
90 lbs.830
100 lbs.830
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Run: Incline 0%0 miles15-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches-2530
-2530
-2530
Side Crunches-2030
-2030
-2030
Machine Crunches150 lbs.830
160 lbs.830
160 lbs.830
Lower Back
Deadlifts125 lbs.830
135 lbs.830
145 lbs.830
Calves
Standing Calf Raises40 lbs.830
50 lbs.830
60 lbs.830
Thighs
Seated Leg Curls50 lbs.830
60 lbs.830
70 lbs.830
Leg Extensions100 lbs.830
110 lbs.830
120 lbs.830
Barbell Squats135 lbs.830
185 lbs.830
235 lbs.830
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Walk: Incline 0%0 miles15-
Recumbent Stationary Bike0 miles30-

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