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:
Believeme on October 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1260
15 lbs.1260
Pec Deck Flyes20 lbs.1660
20 lbs.1660
Back
Close-Grip Pulldowns50 lbs.860
50 lbs.860
50 lbs.860
Wide-Grip Front Pulldowns40 lbs.1360
40 lbs.1360
Machine Pullovers20 lbs.1760
20 lbs.1760
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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