AARON'S REVISED

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:
bigmonty on September 04, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Biceps, Calves, Lower Back, Shoulders, Trapezius, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.1060
145 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
Triceps
One-Arm Dumbbell Kickbacks50 lbs.1060
50 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
Thighs
Dumbbell Lunges40 lbs.1060
40 lbs.860
Dumbbell Squats100 lbs.1260
100 lbs.1060
Biceps
Standing Alternate Dumbbell Curls40 lbs.1060
40 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles10-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
Dumbbell Squats50 lbs.1390
50 lbs.1390
Partial Dumbbell Squats50 lbs.1290
50 lbs.1290
Calves
Seated Dumbbell Calf Raises40 lbs.1060
40 lbs.1060
Lower Back
Back Extensions-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-1820
-1615
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles2-
85% Max Cycling (RPE 6)0.000 miles25-

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