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:
Amygirl812 on January 19, 2015
Comments:
Workout Category:
Strength Training Only
Workout Type:
Endurance
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Abs, Chest, Triceps, Biceps, Thighs, Calves, Back
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-5030
Bicycle Crunches-2030
Flutter Kicks-10030
-5030
-5030
Russian Twist-5030
Chest
Pushups: Kneeling-3030
Pushups-1060
Triceps
Triceps Bench Dips-3045
Biceps
Seated Curls10 lbs.3045
10 lbs.3045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Jacks0 miles1-
0 miles1-
High Knee Extensions0 miles1-
0 miles1-
Prisoner Burpees0 miles1-
0 miles1-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Squats20 lbs.1030
20 lbs.1030
20 lbs.1030
Dumbbell Lunges20 lbs.1030
20 lbs.1030
20 lbs.1030
Seated Leg Curls-1530
-1530
-1530
Calves
Standing Barbell Calf Raises20 lbs.4030
20 lbs.3030
20 lbs.2030
20 lbs.1030
Back
Seated Cable Rows-3060
Reverse Fly-4060
Stretch Band Wide Row-3060
Reverse Pec Deck Flyes-4060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jog in Place0 miles0-
Jumping Jacks0 miles0-
High Knee Extensions0 miles0-

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