BIG O'S GET BUFF PLAN

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:
oliviajsu on March 21, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
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.)
Chest
Barbell Bench Press45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1260
Cable Crossovers10 lbs.1560
10 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.860
15 lbs.860
15 lbs.860
15 lbs.860
Wide-Grip Front Pulldowns25 lbs.1460
25 lbs.1460
Machine Pullovers10 lbs.2260
10 lbs.2260
Lower Back
Machine Low Back Extensions40 lbs.1060
40 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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