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:
lwichelt1 on October 26, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press25 lbs.15120
30 lbs.10120
40 lbs.8120
45 lbs.6120
50 lbs.4120
Incline Barbell Press30 lbs.8120
35 lbs.4120
40 lbs.2120
40 lbs.1120
Incline Dumbbell Press10 lbs.10120
12 lbs.8120
12 lbs.6120
Flat Bench Dumbbell Flyes10 lbs.8120
12 lbs.6120
15 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats25 lbs.20120
35 lbs.15120
35 lbs.10120
35 lbs.10120
55 lbs.6120
Lower Back
Deadlifts50 lbs.15120
50 lbs.12120
50 lbs.10120
50 lbs.10120
Thighs
Lying Leg Curls20 lbs.10120
20 lbs.8120
25 lbs.6120
25 lbs.6120
Dumbbell Lunges8 lbs.20120
8 lbs.20120
8 lbs.20120
8 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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