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:
brsickler on February 05, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1260
25 lbs.1260
Triceps
Lying Triceps Extensions50 lbs.860
50 lbs.860
Triceps Cable Pushdowns40 lbs.1060
40 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
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.)
Thighs
Hack Squats150 lbs.1090
150 lbs.1090
150 lbs.1090
150 lbs.1090
Standing Leg Curls15 lbs.1690
15 lbs.1690
Leg Extensions50 lbs.1490
50 lbs.1490
Calves
Standing Calf Raises170 lbs.1060
170 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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