BDC PHASE 1

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:
bdc35 on February 14, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Shoulders, Thighs, Chest, Biceps, Abs, Lower Back, Forearms, Calves, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Front Dumbbell Raises20 lbs.1260
20 lbs.1260
Thighs
Step-Ups-1260
-1260
Shoulders
Lateral Dumbbell Raises20 lbs.1260
20 lbs.1260
Thighs
Jump Squats: Body Weight-1260
-1260
Shoulders
Dumbbell Shoulder Press on Swiss Ball20 lbs.1260
20 lbs.1260
Thighs
Walking Lunges without Weight-1260
-1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1260
-1260
Biceps
Concentration Curls20 lbs.1260
20 lbs.1260
Chest
Hindu Pushup-1260
-1260
Biceps
Seated Hammer Curls20 lbs.1260
20 lbs.1260
Chest
Pushups: Close-Grip-1260
-1260
Biceps
Zottman Curl20 lbs.1260
20 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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