SUMMER 2021

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:

bull42473 on June 06, 2021

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Weighted Wide Grip Pull Up	-	max	0
Bent-Over Barbell Rows	-	max	0
	-	max	0
	-	max	0
	-	max	0
Lower Back
Deadlifts	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
Back
Wide-Grip Front Pulldowns	-	max	0
	-	max	0
	-	max	0
Dumbbell Row	-	max	0
	-	max	0
	-	max	0
Straight Arm Cable Pulldown	-	max	0
	-	max	0
	-	max	0
Biceps
Standing Barbell Curls	-	max	0
	-	max	0
	-	max	0
	-	max	0
Standing Hammer Curls	-	max	0
	-	max	0
	-	max	0
Incline Dumbbell Curls	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0
Single-Arm Preacher Hammer Curl	-	max	0
	-	max	0
	-	max	0
Back
Dumbbell Two-Hand Swing	-	max	0
	-	max	0
	-	max	0

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	max	0
	-	max	0
	-	max	0
	-	max	0
Dumbbell Flyes	-	max	0
	-	max	0
	-	max	0
Upward Cable Crossovers	-	max	0
	-	max	0
	-	max	0
Thighs
Barbell Squats	-	max	0
	-	max	0
	-	max	0
	-	max	0
Shoulders
Standing Barbell Press	-	max	0
	-	max	0
	-	max	0
	-	max	0
Lateral Dumbbell Raises	-	max	0
	-	max	0
	-	max	0
Back
Face Pull	-	max	0
	-	max	0
	-	max	0
Triceps
Close-Grip Bench Press	-	max	0
	-	max	0
	-	max	0
	-	max	0
Triceps Parallel-Bar Dips	-	max	0
	-	max	0
	-	max	0
Triceps Ladders	-	max	0
	-	max	0
	-	max	0
Thighs
Goblet Squat	-	max	0
	-	max	0
	-	max	0

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

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