servicessupplementsworkout planshealth questionsfrom the trainerrecipesnewslettercontact  

Back to HR Formula
Strength Chart
Beginning Workout
Home Workout
Basic Stretches
Specialized Sport Workout Tips
Gym Contests
Exercise Myths
Detailed Workout Routines
Weekly Fitness Body Workout

Online Training


This is a whole body workout 2-3 times a week with cardio exercises 3-4 times per week.
Pick one exercise from each muscle group.

The following workouts can be adjusted to a 3 day weekly or a 6 day bi-weekly workout.

Workout #1

Day 1.- Chest, Triceps

Day 2.- Back, Biceps, Shoulders

Day 3.- Legs, Calves, Abs

Workout #2

Day 1.- Chest, Back, Shoulders

Day 2.- Biceps, Triceps, Abs

Day 3.- Legs, Calves, Abs

Workout #3

Day 1.- Chest, BicepsShoulders

Day 2.- Legs, Calves

Day 3.- Triceps, Back, Abs


Chest (Can Use Strength Chart)

  • Flat Bench 
  • Incline Bench 
  • Decline Bench 
  • Cable cross-over
  • Peck Deck (or Dumbbell Flies) Rotate with Fly's
  • Flat Bench Fly's 
  • Push-ups (Don't let your hands be much wider than the outside of your chest muscles) Video Available
  • Incline Bench Fly's
  • Decline Bench Fly's


  • Preacher Dumbbell, and Bar Curls
  • Standing Arm Blaster Curls
  • Standing Straight bar Curls
  • Seated Dumbbell Curls (Supination, Pronation)
  • Seated Incline Dumbbell Curls
  • Preacher Cable Curls
  • Standing Cable Curls
  • Standing Dumbbell Curls (with back against the wall)


  • Lying down Bent over One-Dumbbell Extensions
  • French Press-Nose Busters (with curl bar, or straight bar)
  • Reverse Cable Bar Curls
  • Push Downs (with V-bar)
  • Seated Dips
  • One Arm Dumbbell Kickbacks
  • Close-grip Bench Press


  • Lower Back Extension Machine
  • Straight Legged Dead lifts (use light weights especially, if beginner)
  • Seated Rows (wide grip and narrow grip )
  • Bent Over Rows Video Available
  • Lat. Pull Down (wide grip and narrow grip )
  • Chin Ups (wide grip and narrow grip )
  • One arm cable rows
  • Bent-Over Dumbbell Laterals (elbow barely bent)
Back to Top

Legs (Can Use Strength Chart)

  • Lunges (with dumbbells or bar) Video Available
  • Leg Press 
  • Squats (Smith Machine)
  • Sissy Squats
  • Abduction Machines
  • Adduction Machines
  • Leg Extension
  • Leg Curl
  • Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.


  • Cable pull downs with weight
  • Abdominal Machine
  • Leg lift-sit ups with lower back supported
  • Half sit ups on floor (front and sides) 
  • Hanging knee lifts 
  • Rotary Torso Machine
  • Laying Side Crunches Video Available
  • Laying Crunches Video Available


  • Lateral Raises
  • Front Raises 
  • One-Arm Cable Cross Overhead Pulls
  • Dumbbell Shrugs
  • Rear Lateral Bent Over Raises
Back to Top

Health and Fitness Code:

Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!