Online Fitness Trainer, Exercise Programs & Workout Routines

7 DAY WORKOUT FOR JIM S.

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:
Jspillane1951 on June 06, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Abs, Calves, Thighs, Back, Biceps, Triceps, Shoulders
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Seated Cable Chest Press70 lbs.1260
70 lbs.1260
70 lbs.1260
70 lbs.1260
Incline Dumbbell Press45 lbs.1260
50 lbs.1260
50 lbs.1260
45 lbs.1260
Dumbbell Bench Press50 lbs.1260
55 lbs.1260
55 lbs.1260
55 lbs.1260
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1260
25 lbs.1260
25 lbs.1260
Cable Crossovers15 lbs.1260
15 lbs.1260
15 lbs.1260
15 lbs.1260
Pushups-1060
-1060
-1060
-1060
-1060
-1060
-1060
-1060
-1060
-1060
-1060
-1060
-1060
-1060
-1060
Abs
Crunches-3030
-3030
-3030
Hanging Knee Tucks-2530
-2530
-2530
Weighted Crunch8 lbs.3030
8 lbs.3030
8 lbs.3030
Medicine Ball Rotations-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer4.5 miles40-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Calf Presses25 lbs.1560
25 lbs.1560
25 lbs.1560
25 lbs.1560
Thighs
Walking Lunges with Dumbbells20 lbs.2560
20 lbs.2560
20 lbs.2560
Dumbbell Squats20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
Dumbbell Step Ups20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
Lying Leg Curls60 lbs.1260
60 lbs.1260
60 lbs.1260
60 lbs.1260
60 lbs.1260
Seated Machine Leg Press80 lbs.1260
80 lbs.1260
80 lbs.1260
80 lbs.1260
80 lbs.1260
Abs
Medicine Ball Rotations-2030
-2030
-2030
Crunches-3030
-3030
-3030
-3030
Hanging Knee Tucks-2530
-2530
-2530
Weighted Crunch6 lbs.3030
6 lbs.3030
6 lbs.3030
Chest
Pushups-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
-2560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike24.5 miles60-

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