BASIC GYM

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:

JoeyD2012 on February 18, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

1 days

Workout Days:

No preference

Description

full body circuit, abs and cardio

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	50	30
Swiss Ball Back Extension	-	50	30
Swiss-Ball Knee Drive	-	50	30
Swiss Ball Oblique Crunch	-	50	30
Swiss Ball Rocky Twist	-	50	30
Swiss Ball Plank Raise	-	50	30
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Wide-Grip Front Pulldowns	130 lbs.	12	60
	130 lbs.	12	60
	130 lbs.	12	60
Close-Grip Pulldowns	130 lbs.	12	60
	130 lbs.	12	60
	130 lbs.	12	60
Cross-Bench Dumbbell Pullovers	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Biceps
Dumbbell Bicep Curls: Single-Leg	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Triceps
Triceps Cable Pushdowns	12 lbs.	120	60
	12 lbs.	120	60
	12 lbs.	120	60
Reverse-Grip Triceps Extension	12 lbs.	100	60
	12 lbs.	100	60
	12 lbs.	100	60
Chest
Flat Bench Dumbbell Flyes	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Smith Machine Regular Bench Press	200 lbs.	12	60
	200 lbs.	12	60
	200 lbs.	12	60
Thighs
Seated Machine Leg Press	400 lbs.	15	60
	400 lbs.	15	60
	400 lbs.	15	60
Dumbbell Squats	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Shoulders
Machine Shoulder Press	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Back
Wide-Grip Behind-The-Neck Pulldowns	140 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stair Master	0 miles	60	-

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