32 DAY

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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:

Railrunner on January 30, 2019

Users:

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

32 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	45 lbs.	3	180
	45 lbs.	3	180
	45 lbs.	3	180
	45 lbs.	3	180
Lower Back
Deadlifts	60 lbs.	3	180
	60 lbs.	3	180
	60 lbs.	3	180
	60 lbs.	3	180
Thighs
Angled Leg Press	225 lbs.	3	180
	225 lbs.	3	180
	225 lbs.	3	180
	225 lbs.	3	180
Romanian Deadlift	20 lbs.	3	180
	20 lbs.	3	180
	20 lbs.	3	180
	20 lbs.	3	180

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	2 miles	45	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	3	180
	75 lbs.	3	180
	75 lbs.	3	180
	75 lbs.	3	180
Incline Barbell Press	70 lbs.	3	180
	70 lbs.	3	180
	70 lbs.	3	180
	70 lbs.	3	180
Shoulders
Seated Barbell Front Press	45 lbs.	3	180
	45 lbs.	3	180
	45 lbs.	3	180
	45 lbs.	3	180
Chest
Close-Grip Incline Barbell Press	55 lbs.	3	180
	55 lbs.	3	180
	55 lbs.	3	180
	55 lbs.	3	180

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	2 miles	45	0

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