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:
PatrickM on March 19, 2010
Comments:
Workout Category:
Cardio Training Only
Workout Type:
High Intensity Cardio
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Shoulders, Back, Triceps, Biceps, Abs, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press160 lbs.60
Lying Leg Curls40 lbs.60
Shoulders
Seated Dumbbell Press20 lbs.60
Back
Wide-Grip Front Pulldowns65 lbs.60
Triceps
Rope Extensions35 lbs.60
Biceps
EZ Curl Bar Curls40 lbs.6120
Thighs
Angled Leg Press180 lbs.100
Lying Leg Curls45 lbs.100
Abs
Hanging Knee Tucks-20120
Shoulders
Seated Dumbbell Press25 lbs.100
Back
Wide-Grip Front Pulldowns75 lbs.100
Abs
Reverse Crunches-20120
Triceps
Rope Extensions40 lbs.100
Biceps
EZ Curl Bar Curls45 lbs.100
Abs
Hanging Knee Tucks-20120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles0-
85% Max Sprint (RPE 6)0.000 miles0-
Active Rest - Jog (RPE 2)0.000 miles0-
85% Max Sprint (RPE 6)0.000 miles0-
Active Rest - Jog (RPE 2)0.000 miles0-
85% Max Sprint (RPE 6)0.000 miles0-
Active Rest - Jog (RPE 2)0.000 miles0-
Cool Down0.000 miles0-

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