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:
Lindseyy1992 on April 10, 2011
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Body Parts:
Chest, Back, Abs, Lower Back, Shoulders, Trapezius, Triceps, Thighs, Biceps, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes8 lbs.1060
8 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows10 lbs.860
10 lbs.860
Cross-Bench Dumbbell Pullovers8 lbs.1260
8 lbs.1260
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Lower Back
Back Extension: Ground-1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press8 lbs.860
8 lbs.860
Trapezius
Barbell Upright Rows20 lbs.860
20 lbs.860
Triceps
Lying Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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