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:
TomRovak on May 11, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Trapezius, Shoulders, Biceps, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press5 lbs.860
5 lbs.860
5 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Chest
Pushups--60
Abs
Leg Raises--30
Trapezius
Barbell Shrugs--60
Shoulders
Seated Dumbbell Press--60
Biceps
Standing Alternate Dumbbell Curls--60
Shoulders
Lateral Dumbbell Raises--60
Biceps
Standing Barbell Curls--60
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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