31 DAY WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Railrunner on November 01, 2020

Users:

Comments:

See comments

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	30 lbs.	6	70
	30 lbs.	6	70
	30 lbs.	6	70
	30 lbs.	6	70
Machine Triceps Extensions	30 lbs.	6	70
	30 lbs.	6	70
	30 lbs.	6	70
	30 lbs.	6	70
Cable Triceps Pushdown with V-Bar	20 lbs.	6	70
	20 lbs.	6	70
	20 lbs.	6	70
	20 lbs.	6	70
Close-Grip Bench Press	45 lbs.	6	70
	45 lbs.	6	70
	45 lbs.	6	70
	45 lbs.	6	70
Thighs
Leg Extensions	50 lbs.	12	70
	50 lbs.	12	70
	50 lbs.	12	70
	50 lbs.	12	70
Lying Leg Curls	40 lbs.	12	70
	40 lbs.	12	70
	40 lbs.	12	70
	40 lbs.	12	70
Calves
Seated Calf Raises	35 lbs.	20	70
	35 lbs.	20	70
	35 lbs.	20	70
	35 lbs.	20	70
Calf Presses	45 lbs.	20	60
	45 lbs.	20	60
	45 lbs.	20	60
	45 lbs.	20	60
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%	0.000 miles	60	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	50 lbs.	6	70
	50 lbs.	6	70
	50 lbs.	6	70
	50 lbs.	6	70
Seated Cable Rows	45 lbs.	6	70
	45 lbs.	6	70
	45 lbs.	6	70
	45 lbs.	6	70
Close-Grip Pulldowns	50 lbs.	6	70
	50 lbs.	6	70
	50 lbs.	6	70
	50 lbs.	6	70
Face Pull	20 lbs.	6	70
	20 lbs.	6	70
	20 lbs.	6	70
	20 lbs.	6	70
Standing Cable Rows: One-Arm	10 lbs.	6	70
	10 lbs.	6	70
	10 lbs.	6	70
	10 lbs.	6	70
Dumbbell Pullovers	10 lbs.	max	70
	10 lbs.	max	70
	10 lbs.	max	70
	10 lbs.	max	70
Abs
Medicine Ball V Sit-Ups	-	-	60
	-	-	60
Medicine-Ball Russian Twist	5 lbs.	-	60
	5 lbs.	-	60
Kneeling Vacuum	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0.000 miles	60	0

No comments have been posted yet.