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:
Masayo on June 22, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Back, Biceps, Chest, Shoulders, Thighs, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bridge (Plank)-1230
--30
Crunch Twists--30
--30
Crunches--30
--30
Back
Bent-Over Barbell Rows--60
--60
Reverse Fly--60
--60
Biceps
Concentration Curls--60
--60
Standing Barbell Reverse Curls--60
--60
Standing Dumbbell Curls--60
--60
--60
Chest
Dumbbell Floor Press--60
--60
Dumbbell Flyes--60
--60
Pushups--60
--60
Shoulders
30 Degree Dumbbell Raises--60
--60
Barbell Thrusters--60
--60
Dumbbell Cross Punch--60
--60
Front Dumbbell Raises--60
--60
Lateral Dumbbell Raises--60
--60
Rear Dumbbell Raises--60
--60
Standing Dumbbell Press--60
--60
Thighs
Dumbbell Lunges--60
--60
--60
Dumbbell Squats--60
--60
--60
Dumbbell Step Ups--60
--60
Dumbbell Step Ups: Lateral--60
--60
Partial Dumbbell Squats--60
--60
Barbell Squats--60
--60
--60
Triceps
Bent-Over Triceps Cable Extension--60
--60
Dumbbell Triceps Press--60
--60
Lying Triceps Extensions--60
--60
Triceps Bench Dips--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Spinning0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-1230
Crunches-830
Flutter Kicks-2030
Glute Bridge with Abduction-1230
Side Jackknifes-1030
Leg Raises-1230
Windshield Wiper-1030

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