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:
areilly3 on November 10, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
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 Dumbbell Press-max60
-max60
-max60
Dumbbell Bench Press45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1260
30 lbs.1260
30 lbs.1260
Triceps
Triceps Cable Pushdowns50 lbs.1260
50 lbs.1260
Lying Triceps Extensions20 lbs.1060
20 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press145 lbs.1290
145 lbs.1290
145 lbs.1290
145 lbs.1290
Standing Leg Curls20 lbs.1290
20 lbs.1290
Leg Extensions60 lbs.1390
60 lbs.1390
Calves
Standing Calf Raises200 lbs.1060
200 lbs.1060
Lower Back
Reverse Hyperextension-2560
-2560
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stationary Bike0.000 miles30-

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