11 DAY SCHEDULE

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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 March 10, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

11 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	55 lbs.	14	90
	65 lbs.	12	90
	75 lbs.	10	90
	85 lbs.	8	90
	85 lbs.	6	90
	85 lbs.	4	90
Shoulders
Seated Dumbbell Press	15 lbs.	14	90
	15 lbs.	12	90
	15 lbs.	10	90
	15 lbs.	8	90
	15 lbs.	6	90
Lateral Dumbbell Raises	10 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	20 lbs.	14	90
	20 lbs.	12	90
	20 lbs.	10	90
	20 lbs.	8	90
	20 lbs.	6	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	2 miles	60	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	185 lbs.	14	90
	185 lbs.	12	90
	185 lbs.	10	90
	185 lbs.	8	90
Leg Extensions	40 lbs.	14	90
	40 lbs.	12	90
	40 lbs.	10	90
	40 lbs.	8	90
Lying Leg Curls	30 lbs.	14	90
	30 lbs.	12	90
	30 lbs.	10	90
	30 lbs.	8	90
Calves
Seated Calf Raises	40 lbs.	14	90
	40 lbs.	12	90
	40 lbs.	10	90
	40 lbs.	8	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cross-Country Skiing Machine	6 miles	60	0

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