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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:

Muruato on September 30, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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.)
Chest
Incline Barbell Press	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Barbell Bench Press	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Back
Close-Grip Pulldowns	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Bent-Over Barbell Rows	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Lower Back
Back Extension: Ground	-	15	20
	-	15	20
Abs
Leg Raises	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	25	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 0%	0 miles	30	-

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