This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
poneill on May 05, 2010
Body Parts:
Abs, Back, Biceps, Chest, Shoulders, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Bridge (Plank)-6030
Dumbbell Side Bends25 lbs.10030
Hanging Knee Tucks-9030
Lat Pulldown with Neutral Grip42 lbs.1260
50 lbs.1060
Machine Seated Rows45 lbs.1560
50 lbs.1260
50 lbs.1060
One-Arm Dumbbell Bent-Over Rows35 lbs.1560
35 lbs.1560
Seated Cable Rows90 lbs.1260
Standing Dumbbell Curls25 lbs.2060
25 lbs.2060
25 lbs.1860
25 lbs.1860
25 lbs.1660
25 lbs.1660
Barbell Bench Press: Speed70 lbs.2060
85 lbs.1060
Dumbbell Bench Press40 lbs.2060
40 lbs.1560
40 lbs.1260
Dumbbell Flyes40 lbs.2060
40 lbs.1560
40 lbs.1560
Incline Dumbbell Press35 lbs.1260
35 lbs.1260
35 lbs.1060
Cable Crossovers40 lbs.1060
40 lbs.1060
Front Dumbbell Raises5 lbs.2060
Lateral Dumbbell Raises5 lbs.2060
Seated Dumbbell Press35 lbs.1260
35 lbs.1060
Triceps Cable Pushdowns50 lbs.1560
50 lbs.1560
50 lbs.1260
50 lbs.1260
Close-Grip Bench Press70 lbs.2060
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Elliptical Trainer0.000 miles76-

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