COMPLETE WORKOUT

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:
ukburn79 on January 01, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
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
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1060
25 lbs.1060
25 lbs.1060
Triceps
Machine Triceps Extensions50 lbs.860
50 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1360
10 lbs.1360
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Standing Leg Curls15 lbs.1590
15 lbs.1590
Leg Extensions50 lbs.1390
50 lbs.1390
Calves
Standing Calf Raises160 lbs.1060
160 lbs.1060
Lower Back
Machine Low Back Extensions80 lbs.1060
80 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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