This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Amyrebecca on January 06, 2010
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
Incline Barbell Press35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1260
10 lbs.1260
Incline Dumbbell Flyes8 lbs.1360
8 lbs.1360
Triceps
Lying Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks2 lbs.2660
2 lbs.2660
2 lbs.2660
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges10 lbs.1090
10 lbs.1090
10 lbs.1090
10 lbs.1090
Partial Dumbbell Squats10 lbs.1090
10 lbs.1090
10 lbs.1090
Dumbbell Squats10 lbs.1290
10 lbs.1290
Calves
Seated Barbell Calf Raises25 lbs.1060
25 lbs.1060
25 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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