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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:

Arkadich82 on July 30, 2020

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Upward Cable Crossovers	14 kg.	15	0
	14 kg.	15	0
	14 kg.	15	0
Cable Crossovers	27 kg.	15	0
	27 kg.	15	0
	27 kg.	15	0
Machine Chest Press	50 kg.	12	0
	50 kg.	12	0
	50 kg.	12	0
	50 kg.	12	0
Back
Wide-Grip Front Pulldowns	45 kg.	15	0
	45 kg.	15	0
	45 kg.	15	0
Seated Cable Rows	45 kg.	15	0
	45 kg.	15	0
	45 kg.	15	0
Machine Pullovers	27 kg.	15	0
	27 kg.	15	0
	27 kg.	15	0

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 km	30	0

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	27 kg.	15	0
	27 kg.	15	0
	27 kg.	15	0
Lying Leg Curls	27 kg.	15	0
	27 kg.	15	0
	27 kg.	15	0
Angled Leg Press	80 kg.	15	0
	80 kg.	15	0
	80 kg.	15	0
Romanian Deadlift	30 kg.	15	0
	30 kg.	15	0
	30 kg.	15	0
Shoulders
Lateral Dumbbell Raises	6 kg.	15	0
	6 kg.	15	0
	6 kg.	15	0
Trapezius
Barbell Upright Rows	25 kg.	15	0
	25 kg.	15	0
	25 kg.	15	0
Shoulders
Seated Dumbbell Press	9 kg.	15	0
	9 kg.	15	0
	9 kg.	15	0

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 km	30	0

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