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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.
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Rating:
 Unrated
Created By:
evrin on October 21, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1060
25 lbs.1060
25 lbs.1060
Incline Dumbbell Flyes20 lbs.1160
20 lbs.1160
Triceps
Lying Triceps Extensions45 lbs.860
45 lbs.860
45 lbs.860
Triceps Cable Pushdowns35 lbs.1160
35 lbs.1160
35 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press190 lbs.1090
190 lbs.1090
190 lbs.1090
190 lbs.1090
Duck Hack Squats100 lbs.1090
100 lbs.1090
100 lbs.1090
Standing Leg Curls15 lbs.1490
15 lbs.1490
Leg Extensions50 lbs.1290
50 lbs.1290
Calves
Standing Calf Raises160 lbs.1060
160 lbs.1060
160 lbs.1060
Lower Back
Machine Low Back Extensions80 lbs.1060
80 lbs.1060
80 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
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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