NEW WORKOUT

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:

krouse2488 on June 01, 2015

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

Biceps, Triceps, Chest, Thighs, Back, Abs, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	-	12	120
	-	10	120
	-	6	120
	-	4	120
Standing Alternate Dumbbell Curls	-	15	120
	-	15	120
	-	15	120
Triceps
Triceps Cable Pushdowns	-	12	120
	-	10	120
	-	6	120
	-	4	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 3%	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	-	15	120
	-	12	120
	-	10	120
Prison Cell Pushups	-	25	60
	-	25	60
	-	25	60
Multi-Ball Plyo Push-Up	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0.000 miles	30	-

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