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:
stevo13 on January 06, 2010
Users:
Comments:
Workout Category:
Stretching
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(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press64 kg.860
64 kg.860
64 kg.860
64 kg.860
Flat Bench Dumbbell Flyes16 kg.1060
16 kg.1060
16 kg.1060
Incline Dumbbell Flyes11 kg.1460
11 kg.1460
Back
Seated Cable Rows48 kg.860
48 kg.860
48 kg.860
48 kg.860
Wide-Grip Front Pulldowns43 kg.1060
43 kg.1060
43 kg.1060
Machine Pullovers23 kg.1360
23 kg.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km45-

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