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:
soccerhead37 on April 28, 2010
Comments:
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
Barbell Bench Press85 lbs.860
85 lbs.860
85 lbs.860
Decline Barbell Press75 lbs.1060
75 lbs.1060
75 lbs.1060
Triceps
Lying Triceps Extensions40 lbs.860
40 lbs.860
Triceps Cable Pushdowns30 lbs.1160
30 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Stiff-Legged Deadlifts25 lbs.1290
25 lbs.1290
Leg Extensions40 lbs.1490
40 lbs.1490
Calves
Calf Presses140 lbs.1060
140 lbs.1060
Lower Back
Machine Low Back Extensions70 lbs.1060
70 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.)
Outdoor Running0.000 miles30-

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