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:

Ridgerunner on March 13, 2021

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Comments:

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Workout Category:

Cardio Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

88 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	70
	45 lbs.	3	70
	45 lbs.	3	70
	45 lbs.	3	70
Lower Back
Deadlifts	95 lbs.	3	70
	95 lbs.	3	70
	95 lbs.	3	70
	95 lbs.	3	70
Thighs
Angled Leg Press	220 lbs.	3	70
	220 lbs.	3	70
	220 lbs.	3	70
	220 lbs.	3	70
Stiff-Legged Deadlifts	30 lbs.	3	70
	30 lbs.	3	70
	30 lbs.	3	70
	30 lbs.	3	70
Abs
Cable Crunches	40 lbs.	25	60
	40 lbs.	25	60
	40 lbs.	25	60
Bench Knee Tucks	-	25	60
	-	25	60
	-	25	60
Kneeling Vacuum	-	60	60
	-	60	60
	-	60	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	3	70
	115 lbs.	3	70
	115 lbs.	3	70
	115 lbs.	3	70
Incline Barbell Press	95 lbs.	3	70
	95 lbs.	3	70
	95 lbs.	3	70
	95 lbs.	3	70
Shoulders
Seated Barbell Front Press	45 lbs.	3	70
	45 lbs.	3	70
	45 lbs.	3	70
	45 lbs.	3	70
Triceps
Close-Grip Bench Press	65 lbs.	3	70
	65 lbs.	3	70
	65 lbs.	3	70
	65 lbs.	3	70
Abs
Cross-Body Mountain Climber	-	25	60
	-	25	60
	-	25	60
Leg Raises	-	25	60
	-	25	60
	-	25	60
Kneeling Vacuum	-	60	60
	-	60	60
	-	60	60

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

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