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:
linba on October 10, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Biceps, Triceps, Abs, Chest, Thighs, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls35 lbs.20120
70 lbs.15120
100 lbs.8120
110 lbs.6120
120 lbs.4120
Barbell Preacher Curls75 lbs.10120
85 lbs.8120
95 lbs.6120
105 lbs.4120
Standing Alternate Dumbbell Curls40 lbs.10120
45 lbs.8120
50 lbs.6120
50 lbs.6120
Seated Hammer Curls35 lbs.12120
35 lbs.10120
40 lbs.6120
45 lbs.4120
Triceps
Triceps Cable Pushdowns50 lbs.20120
60 lbs.15120
70 lbs.12120
75 lbs.10120
85 lbs.8120
Lying Triceps Extensions30 lbs.25120
65 lbs.15120
80 lbs.10120
95 lbs.8120
Triceps Parallel-Bar Dips-15120
-12120
-10120
-8120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press130 lbs.15120
160 lbs.10120
195 lbs.8120
225 lbs.6120
260 lbs.4120
Incline Barbell Press175 lbs.8120
215 lbs.4120
235 lbs.2120
250 lbs.1120
Incline Dumbbell Press75 lbs.10120
85 lbs.8120
95 lbs.6120
Flat Bench Dumbbell Flyes55 lbs.8120
60 lbs.6120
70 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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