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:
roosiekay on May 14, 2010
Users:
Comments:
Body Parts:
Thighs, Lower Back, Biceps, Triceps, Abs, Calves, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats40 lbs.1060
40 lbs.1060
40 lbs.1060
Dumbbell Reverse Lunge40 lbs.1060
40 lbs.1060
40 lbs.1060
Lower Back
Back Extensions-1260
-1260
-1260
Biceps
Standing Alternate Dumbbell Curls15 lbs.1060
15 lbs.1060
15 lbs.1060
Triceps
Lying Triceps Extensions10 lbs.1060
10 lbs.1060
10 lbs.1060
Abs
Cable Crunches35 lbs.1230
35 lbs.1230
35 lbs.1230
Calves
One-Leg Dumbbell Calf Raises15 lbs.1260
15 lbs.1260
15 lbs.1260
Trapezius
Barbell Upright Rows35 lbs.1260
35 lbs.1260
35 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Fast Continuous Run3.000 miles33-

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