11 DAY 2

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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:

Railrunner on September 14, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Body Parts:

Chest, Shoulders, Trapezius, Thighs, Calves, Biceps, Triceps, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Chest
Barbell Bench Press	80 lbs.	14	-	90
	90 lbs.	12	-	90
	95 lbs.	10	-	90
	100 lbs.	8	-	90
	110 lbs.	6	-	90
	115 lbs.	4	-	90
Shoulders
Seated Dumbbell Press	20 lbs.	14	-	90
	20 lbs.	12	-	90
	25 lbs.	10	-	90
	25 lbs.	8	-	90
	25 lbs.	6	-	90
Lateral Dumbbell Raises	8 lbs.	8	-	90
	10 lbs.	6	-	90
	10 lbs.	4	-	90
Front Dumbbell Raises	10 lbs.	8	-	90
	10 lbs.	6	-	90
	10 lbs.	4	-	90
Trapezius
Dumbbell Shrugs	30 lbs.	14	-	90
	30 lbs.	12	-	90
	30 lbs.	10	-	90
	35 lbs.	8	-	90
	35 lbs.	6	-	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	2.000 miles	60	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Thighs
Angled Leg Press	170 lbs.	14	-	90
	180 lbs.	12	-	90
	200 lbs.	10	-	90
	210 lbs.	8	-	90
Leg Extensions	60 lbs.	14	-	90
	60 lbs.	12	-	90
	60 lbs.	10	-	90
	70 lbs.	8	-	90
Lying Leg Curls	30 lbs.	14	-	90
	30 lbs.	12	-	90
	35 lbs.	10	-	90
	35 lbs.	8	-	90
Calves
Seated Calf Raises	45 lbs.	14	-	90
	50 lbs.	12	-	90
	55 lbs.	10	-	90
	60 lbs.	8	-	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cross-Country Skiing Machine	6.000 miles	60	0

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