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:
prosoccor on January 05, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
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
Dumbbell Bench Press--60
--60
--60
Incline Dumbbell Press65 lbs.860
65 lbs.860
65 lbs.860
65 lbs.860
Flat Bench Dumbbell Flyes55 lbs.1060
55 lbs.1060
55 lbs.1060
Triceps
Lying Triceps Extensions95 lbs.860
95 lbs.860
95 lbs.860
Triceps Cable Pushdowns75 lbs.1160
75 lbs.1160
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press--90
--90
--90
--90
Dumbbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Lying Leg Curls70 lbs.1290
70 lbs.1290
70 lbs.1290
Leg Extensions90 lbs.1290
90 lbs.1290
Calves
Standing Calf Raises280 lbs.1060
280 lbs.1060
Seated Calf Raises80 lbs.1360
80 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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