This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
 Rating: 5.0/5.0
Created By:
buster45 on January 04, 2010
Workout Category:
Strength & Cardio Combined
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Dumbbell Bench Press65 lbs.860
65 lbs.860
65 lbs.860
65 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1260
40 lbs.1260
40 lbs.1260
Incline Dumbbell Flyes35 lbs.1160
35 lbs.1160
Machine Seated Rows130 lbs.860
130 lbs.860
130 lbs.860
130 lbs.860
Wide-Grip Front Pulldowns115 lbs.1160
115 lbs.1160
115 lbs.1160
Machine Pullovers70 lbs.1060
70 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-

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