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:
TheQuoted on September 27, 2012
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press140 lbs.860
140 lbs.860
140 lbs.860
140 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1060
35 lbs.1060
35 lbs.1060
Pec Deck Flyes40 lbs.1460
40 lbs.1460
Triceps
Lying Triceps Extensions55 lbs.860
55 lbs.860
55 lbs.860
Triceps Cable Pushdowns50 lbs.1060
50 lbs.1060
50 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
Barbell Squats125 lbs.1090
125 lbs.1090
125 lbs.1090
Lying Leg Curls50 lbs.1490
50 lbs.1490
Leg Extensions70 lbs.1290
70 lbs.1290
Calves
Donkey Calf Raises220 lbs.1060
220 lbs.1060
220 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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