This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
tiggerific25 on March 24, 2010
Workout Category:
Strength & Cardio Combined
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
Rest (sec.)
Outdoor Running0.000 miles90-
Day 2
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1360
25 lbs.1360
Pec Deck Flyes40 lbs.1260
40 lbs.1260
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Wide-Grip Front Pulldowns75 lbs.1060
75 lbs.1060
Cross-Bench Dumbbell Pullovers25 lbs.1060
25 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015

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