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:
Wikidd on June 15, 2009
Users:
Comments:
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press130 lbs.1260
140 lbs.1060
150 lbs.860
Thighs
Smith Machine Squats105 lbs.1290
115 lbs.1090
125 lbs.890
Back
Wide-Grip Front Pulldowns95 lbs.1260
105 lbs.1060
110 lbs.860
Biceps
Standing Barbell Curls60 lbs.1260
60 lbs.1060
Triceps
Triceps Cable Pushdowns50 lbs.1260
55 lbs.1060
Abs
Crunches-1530
-1230
Bench Knee Tucks-1530
-1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles40-

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