6 DAY WORKOUT

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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 April 17, 2019

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Calves, Shoulders, Trapezius, Back, Chest, Lower Back, Biceps, Triceps, 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.)
Thighs
Barbell Squat	45 lbs.	5	80
	45 lbs.	5	80
	45 lbs.	5	80
	45 lbs.	5	80
Angled Leg Press	135 lbs.	14	80
	155 lbs.	12	80
	175 lbs.	10	80
	195 lbs.	8	80
Dumbbell Deadlifts	20 lbs.	5	80
	20 lbs.	5	80
	20 lbs.	5	80
	20 lbs.	5	80
Leg Extensions	30 lbs.	14	80
	30 lbs.	12	80
	30 lbs.	10	80
	30 lbs.	8	80
Lying Leg Curls	30 lbs.	14	80
	30 lbs.	12	80
	30 lbs.	10	80
	30 lbs.	8	80
Calves
Seated Calf Raises	20 lbs.	25	80
	20 lbs.	25	80
	20 lbs.	25	80
	20 lbs.	25	80
Calf Presses	45 lbs.	25	80
	45 lbs.	25	80
	45 lbs.	25	80
	45 lbs.	25	80

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	2 miles	60	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	45 lbs.	14	80
	45 lbs.	12	80
	45 lbs.	10	80
	45 lbs.	8	80
Trapezius
Barbell Shrugs	45 lbs.	15	80
	45 lbs.	15	80
	45 lbs.	15	80
	45 lbs.	15	80
Shoulders
Front Dumbbell Raises	10 lbs.	14	80
	10 lbs.	12	80
	10 lbs.	10	80
	10 lbs.	8	80
Lateral Dumbbell Raises	10 lbs.	14	80
	10 lbs.	12	80
	10 lbs.	10	80
	10 lbs.	8	80
Back
Face Pull	30 lbs.	14	80
	30 lbs.	14	80
	30 lbs.	14	80
Trapezius
Dumbbell Shrugs	25 lbs.	15	80
	25 lbs.	15	80
	25 lbs.	15	80

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	2 miles	60	0

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