31 DAY

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:

Railrunner on January 09, 2020

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

31 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	-	6	70
	-	6	70
	-	6	70
	-	6	70
Machine Triceps Extensions	-	6	70
	-	6	70
	-	6	70
	-	6	70
Cable Triceps Pushdown with V-Bar	-	6	70
	-	6	70
	-	6	70
	-	6	70
Close-Grip Bench Press	-	6	70
	-	6	70
	-	6	70
	-	6	70
Thighs
Leg Extensions	-	12	70
	-	12	70
	-	12	70
	-	12	70
Lying Leg Curls	-	12	70
	-	12	70
	-	12	70
	-	12	70
Calves
Seated Calf Raises	-	20	70
	-	20	70
	-	20	70
	-	20	70
Abs
Bench Knee Tucks	-	-	60
	-	-	60
Leg Raises	-	-	60
	-	-	60
Kneeling Vacuum	-	-	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.)
Back
Wide-Grip Front Pulldowns	-	6	70
	-	6	70
	-	6	70
	-	6	70
Seated Cable Rows	-	6	70
	-	6	70
	-	6	70
	-	6	70
Close-Grip Pulldowns	-	6	70
	-	6	70
	-	6	70
	-	6	70
Face Pull	-	6	70
	-	6	70
	-	6	70
	-	6	70
Standing Cable Rows: One-Arm	-	6	70
	-	6	70
	-	6	70
	-	6	70
Barbell Suitcase Deadlift	-	6	70
	-	6	70
	-	6	70
	-	6	70
Abs
Medicine Ball V Sit-Ups	-	-	60
	-	-	60
Medicine-Ball Russian Twist	-	-	60
	-	-	60
Kneeling Vacuum	-	-	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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