SLIM AND LEAN

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:

MHC45 on February 28, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	45	60
Back
Bent-Over Barbell Rows	30 lbs.	16	60
Standing Dumbbell Rows	54 lbs.	16	60
Shoulders
Standing Dumbbell Press	10 lbs.	32	60
Dumbbell Shoulder Press, Staggered Stance	10 lbs.	34	60
Lateral Dumbbell Raises	16 lbs.	28	60
Thighs
Barbell Squats	20 lbs.	76	60
Dumbbell Lunges	16 lbs.	94	60
Dumbbell Squats	16 lbs.	38	60
Single-Leg Squat	-	88	60
Biceps
Seated Hammer Curls	16 lbs.	36	60
Standing Dumbbell Curls	16 lbs.	48	60
Triceps
Triceps Bench Dips	-	24	60
Reverse-Grip Triceps Extension	10 lbs.	56	60
Abs
Crunches	-	37	30
Side Crunches	-	36	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
No More Trouble Zones warm up	0.000 miles	10	-

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