Online Fitness Trainer, Exercise Programs & Workout Routines

PROGRAM

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:
Ridgerunner on October 08, 2022
Users:
0 
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Shoulders, Back, Triceps, Abs, Thighs, Calves, Biceps, Trapezius, Lower Back
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Exercise
Time		Rest (sec.)
Chest
Barbell Bench Press-12-70
-8-70
-3-70
-3-70
-3-70
-3-70
-3-70
-3-70
-3-70
-3-70
Flat Bench Dumbbell Flyes-6-70
-6-70
-6-70
-6-70
Incline Barbell Press-6-70
-6-70
-6-70
-6-70
Shoulders
Seated Dumbbell Press-8-70
-8-70
-8-70
-8-70
Back
Dumbbell Pullovers-8-70
-8-70
-8-70
-8-70
Shoulders
Lateral Dumbbell Raises-8-70
-8-70
-8-70
-8-70
Triceps
Close-Grip Bench Press-12-70
-12-70
-12-70
-12-70
Rope Extensions-12-70
-12-70
-12-70
-12-70
Abs
Cable Crunches---0
---0
---0
Leg Raises---0
---0
---0
Crunch Twists---0
---0
---0
Kneeling Vacuum---70
---70
---70
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Walk: Incline 0%0 miles00
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Exercise
Time		Rest (sec.)
Thighs
Angled Leg Press-12-70
-8-70
-3-70
-3-70
-3-70
-3-70
-3-70
-3-70
-3-70
-3-70
Leg Extensions-6-70
-6-70
-6-70
-6-70
Stiff-Legged Deadlifts-6-70
-6-70
-6-70
-6-70
Lying Leg Curls-8-70
-8-70
-8-70
-8-70
Wall Sits-max-70
-max-70
-max-70
-max-70
Angled Leg Press (toes pointed out)-8-70
-8-70
-8-70
-8-70
Angled Leg Press (toes pointed in)-8-70
-8-70
-8-70
-8-70
Calves
Seated Calf Raises-20-70
-20-70
-20-70
-20-70
Calf Presses-20-70
-20-70
-20-70
-20-70
Abs
Medicine Ball Lying Leg Raise---0
---0
---0
Medicine Ball V Sit-Ups---0
---0
---0
Medicine-Ball Russian Twist---0
---0
---0
Kneeling Vacuum---0
---0
---0
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Walk: Incline 0%0 miles00

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