TOM'S WL 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:

Tmenke on February 12, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Description

Combining alternate days of cardio and two different strength (fitness) days (core and legs and arms and upper body).

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Workout Routine Sample

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Abduction Machine	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Hip Adduction Machine	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Seated Machine Leg Press	170 lbs.	12	60
	170 lbs.	12	60
	170 lbs.	12	60
Leg Extensions	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Seated Leg Curls	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Triceps
Machine Triceps Dips	-	12	60
	-	12	60
	-	12	60
Calves
Seated Calf Raises	190 lbs.	12	60
	190 lbs.	12	60
	190 lbs.	12	60
Abs
Machine Crunches	100 lbs.	12	30
	100 lbs.	12	30
	100 lbs.	12	30
Weighted Crunch	50 lbs.	15	30
	50 lbs.	15	30
	50 lbs.	15	30
Lower Back
Machine Low Back Extensions	160 lbs.	12	60
	160 lbs.	12	60
	160 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3.060 miles	30	-
Treadmill Walk: Incline 3%	0.000 miles	30	-

Day 5

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0.000 miles	32	-
Ellptical Machine 2	0.000 miles	32	-

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