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:
Ramiller357 on December 16, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Chest, Triceps, Thighs, Lower Back, Calves, Biceps, Shoulders, Trapezius, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Chest
Pushups-2560
-2560
-2560
-2560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.860
155 lbs.860
155 lbs.860
155 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1360
35 lbs.1360
35 lbs.1360
Dumbbell Floor Press40 lbs.1260
40 lbs.1260
40 lbs.1360
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
70 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1360
15 lbs.1360
Lying Triceps Extensions40 lbs.860
40 lbs.860
Abs
Hanging Leg Raises-1025
Dumbbell Side Bends20 lbs.1525
20 lbs.1525
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles18-

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