DIAUNO

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:

elysee on November 10, 2011

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Workout Category:

Cardio Training Only

Experience Level:

Beginner

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Plate Pickup Overhead Lift	-	-	60
	-	-	60
Lateral Dumbbell Raises	5 lbs.	20	60
	5 lbs.	20	60
Trapezius
Dumbbell Shrugs	-	-	60
	-	-	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Trapezius
Dumbbell Upright Rows	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Dumbbell Plank Row	-	-	60
	-	-	60
	-	-	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	8	60
	20 lbs.	8	60
Concentration Curls	12 lbs.	10	60
	12 lbs.	10	60
Forearms
Dumbbell Wrist Curls	15 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	45	-

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