This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
 Rating: 3.5/5.0
Created By:
FitClick on January 11, 2010
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps
If you're serious about starting a workout routine, this plan is the ultimate. With a 3-day strength training plan that hits all body parts once a week and a daily cardio schedule of your choice, this plan is the best building block for a healthy lifestyle. With just 3 months on this plan you'll become a new person.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Seated Cable Rows75 lbs.860
75 lbs.860
75 lbs.860
Lower Back
Machine Low Back Extensions80 lbs.1060
Bench Knee Tucks-1030
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles30-

Workout routine comments

Hi all! I'm new to this site and have created my profile and chose the desired workout plan, but where in the heck are my exercises and suggested weights located?
October 25, 2014 at 10:09am
The weights seem to be heavy for me....Can I use lighter weights? I can't do the bench knee tucks without modification...wish it showed the modified options on both the ab work outs since I'm simply too out of shape to do them properly.
September 26, 2014 at 10:51pm
Nina download a couch to 5k app to your smart phone it alternates between walking and running until you can build up to running. Also an app called "the Walk" is awesome and you get to hear and be in a story while you walk.
July 30, 2014 at 2:36am

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