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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
rebgarson
Rating:
 Unrated
Created By:
rebgarson on September 15, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Tags:
rg

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press70 lbs.860
70 lbs.860
70 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1460
15 lbs.1460
15 lbs.1460
Triceps
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.2060
5 lbs.2060
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 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
Standing Leg Curls10 lbs.1990
10 lbs.1990
10 lbs.1990
Leg Extensions40 lbs.1490
40 lbs.1490
40 lbs.1490
Calves
Standing Calf Raises140 lbs.1060
140 lbs.1060
Lower Back
Machine Low Back Extensions60 lbs.1060
60 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 miles45-

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