Online Fitness Trainer, Exercise Programs & Workout Routines
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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Rating:
 Unrated
Created By:
Railrunner on September 14, 2018
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Body Parts:
Chest, Shoulders, Trapezius, Thighs, Calves, Biceps, Triceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Barbell Bench Press80 lbs.14-90
90 lbs.12-90
95 lbs.10-90
100 lbs.8-90
110 lbs.6-90
115 lbs.4-90
Shoulders
Seated Dumbbell Press20 lbs.14-90
20 lbs.12-90
25 lbs.10-90
25 lbs.8-90
25 lbs.6-90
Lateral Dumbbell Raises8 lbs.8-90
10 lbs.6-90
10 lbs.4-90
Front Dumbbell Raises10 lbs.8-90
10 lbs.6-90
10 lbs.4-90
Trapezius
Dumbbell Shrugs30 lbs.14-90
30 lbs.12-90
30 lbs.10-90
35 lbs.8-90
35 lbs.6-90
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 0%2.000 miles600
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Thighs
Angled Leg Press170 lbs.14-90
180 lbs.12-90
200 lbs.10-90
210 lbs.8-90
Leg Extensions60 lbs.14-90
60 lbs.12-90
60 lbs.10-90
70 lbs.8-90
Lying Leg Curls30 lbs.14-90
30 lbs.12-90
35 lbs.10-90
35 lbs.8-90
Calves
Seated Calf Raises45 lbs.14-90
50 lbs.12-90
55 lbs.10-90
60 lbs.8-90
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cross-Country Skiing Machine6.000 miles600

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