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:
jasong on October 23, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Shoulders, Biceps, Chest, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run2.500 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans60 lbs.5120
90 lbs.5120
105 lbs.5120
Shoulders
Seated Dumbbell Press40 lbs.890
40 lbs.890
45 lbs.890
45 lbs.890
Lateral Dumbbell Raises10 lbs.1090
12 lbs.1090
15 lbs.1090
15 lbs.1090
Front Dumbbell Raises10 lbs.1090
15 lbs.1090
15 lbs.1090
20 lbs.1090
Back
Wide-Grip Front Pulldowns125 lbs.1090
125 lbs.1090
125 lbs.1090
125 lbs.1090
Close-Grip Pulldowns130 lbs.1090
130 lbs.1090
130 lbs.1090
130 lbs.1090
T-Bar Rows55 lbs.1090
65 lbs.1090
85 lbs.1090
115 lbs.1090
One-Arm Dumbbell Bent-Over Rows40 lbs.890
45 lbs.890
45 lbs.890
50 lbs.890
Biceps
Standing Alternate Dumbbell Curls35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090

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