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:
bonehead77 on April 13, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Biceps, Chest, Shoulders, Trapezius, Triceps, Back, Calves, Forearms, Lower Back, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1260
30 lbs.1260
Chest
Dumbbell Alternating Bench on Swiss Ball20 lbs.1260
25 lbs.1260
30 lbs.1260
Shoulders
Lateral Dumbbell Raises20 lbs.1260
25 lbs.1260
30 lbs.1260
Trapezius
Barbell Shrugs20 lbs.1260
20 lbs.1260
20 lbs.1260
Triceps
One-Dumbbell Triceps Extensions20 lbs.1260
25 lbs.1260
30 lbs.1260
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.1260
25 lbs.1260
30 lbs.1260
Calves
One-Leg Dumbbell Calf Raises20 lbs.1260
25 lbs.1260
30 lbs.1260
Forearms
Dumbbell Wrist Curls25 lbs.1260
25 lbs.1260
25 lbs.1260
Lower Back
Deadlifts25 lbs.1260
30 lbs.1260
30 lbs.1260
Thighs
Dumbbell Lunges20 lbs.1260
25 lbs.1260
30 lbs.1260

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