FIRST 3 WEEKS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
CloBear21
Rating:
 Unrated
Created By:
CloBear21 on December 13, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Thighs, Back, Shoulders, Biceps, Triceps, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press40 lbs.1060
40 lbs.1060
Thighs
Dumbbell Squats20 lbs.1060
20 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns80 lbs.1060
80 lbs.1060
Thighs
Stiff-Legged Dumbbell Deadlifts20 lbs.1060
20 lbs.1060
Shoulders
Lateral Dumbbell Raises10 lbs.1060
10 lbs.1060
Front Dumbbell Raises10 lbs.1060
10 lbs.1060
Biceps
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.106
Thighs
Dumbbell Lunges20 lbs.1060
20 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks12 lbs.1060
12 lbs.1060
Calves
Seated Calf Raises55 lbs.1060
55 lbs.1060
55 lbs.1060
Chest
Parallel-Bar Dips-1260
Abs
Reverse Crunches-2530
-2530
Crunches-2530
-2530
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0.000 miles20-

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