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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Rating:
 Unrated
Created By:
sc0ttmic on October 19, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press145 lbs.860
145 lbs.860
145 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
Pec Deck Flyes70 lbs.1060
70 lbs.1060
Triceps
Machine Triceps Extensions85 lbs.860
85 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.1060
20 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Max Walk0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press320 lbs.1090
320 lbs.1090
320 lbs.1090
320 lbs.1090
Lying Leg Curls60 lbs.1590
60 lbs.1590
60 lbs.1590
Leg Extensions80 lbs.1490
80 lbs.1490
Calves
Standing Calf Raises270 lbs.1060
270 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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