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:
TrevorWD on July 07, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1260
25 lbs.1260
Back
Seated Cable Rows80 lbs.860
80 lbs.860
80 lbs.860
Wide-Grip Front Pulldowns75 lbs.1060
75 lbs.1060
75 lbs.1060
Forearms
Barbell Wrist Curls45 lbs.1060
Biceps
Standing Barbell Curls50 lbs.860
50 lbs.860
Cable Curls45 lbs.1260
45 lbs.1260
Triceps
Machine Triceps Extensions50 lbs.860
50 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1360
10 lbs.1360
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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