DAVIDSKEETER

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:
davidskeeter on December 15, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Thighs, Shoulders, Biceps, Triceps, Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1510
--10
Thighs
Dumbbell Squats40 lbs.1510
--10
Shoulders
Machine Shoulder Press--10
--10
Biceps
EZ Curl Bar Curls--10
--10
Thighs
Dumbbell Lunges25 lbs.1210
--10
Triceps
Triceps Cable Pushdowns--10
--10
Back
Lat Pulldown with Neutral Grip--10
--10
Abs
Crunches-25120
--120
Barbell Rollout--120
--120
Chest
Machine Chest Press--10
--10
Thighs
Leg Extensions--10
--10
Biceps
Standing Alternate Dumbbell Curls25 lbs.1510
--10
Thighs
Lying Leg Curls--10
--10
Back
Seated Cable Extensions--10
--10
Machine Seated Rows--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1510
Thighs
Dumbbell Squats45 lbs.1510
Shoulders
Seated Dumbbell Press25 lbs.1510
Thighs
Dumbbell Squats45 lbs.1510
Biceps
Standing Alternate Dumbbell Curls25 lbs.1510
Thighs
Dumbbell Lunges25 lbs.1510
Triceps
Triceps Bench Dips-1510
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.1510
Thighs
Dumbbell Lunges25 lbs.1510
Abs
Crunches-2560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 miles0-

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