Online Fitness Trainer, Exercise Programs & Workout Routines
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Nighthawk64 on November 12, 2021
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Triceps, Thighs, Calves, Abs, Back, Shoulders, Trapezius, Chest, Biceps, Forearms
Workout Length:
31 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Close-Grip Bench Press-670
-670
-670
-670
Triceps Cable Pushdowns-670
-670
-670
-670
Rope Extensions-670
-670
-670
-670
Cable Triceps Pushdown with V-Bar-670
-670
-670
-670
Thighs
Leg Extensions-670
-670
-670
-670
Lying Leg Curls-60
-60
-60
-60
Calves
Seated Calf Raises-2020
-2020
-2020
Calf Presses-2020
-2020
-2020
Abs
Cable Crunches-4060
-4060
-4060
Rolling Side Plank--0
--0
--0
V Sit-Ups--0
--0
--0
Kneeling Vacuum--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 0%0 miles00
Upright Stationary Bike0 miles00
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns-670
-670
-670
-670
Seated Cable Rows-670
-670
-670
-670
Face Pull-670
-670
-670
-670
T-Bar Rows-670
-670
-670
-670
Inverted Row-670
-670
-670
-670
Dumbbell Pullovers-670
-670
-670
-670
Abs
Medicine Ball V Sit-Ups--60
--60
--60
Medicine-Ball Russian Twist--60
--60
--60
Sit-Ups--60
--60
--60
Kneeling Vacuum--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 0%0 miles00
Upright Stationary Bike0 miles00

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