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:
Shennelld on June 30, 2009
Users:
Comments:
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
Barbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1260
12 lbs.1260
12 lbs.1260
Incline Dumbbell Flyes10 lbs.1260
10 lbs.1260
Triceps
One-Dumbbell Triceps Extensions10 lbs.860
10 lbs.860
10 lbs.860
Triceps Cable Pushdowns15 lbs.1560
15 lbs.1560
15 lbs.1560
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Angled Leg Press110 lbs.1090
110 lbs.1090
110 lbs.1090
Lying Leg Curls20 lbs.1590
20 lbs.1590
Leg Extensions30 lbs.1290
30 lbs.1290
Calves
Calf Presses90 lbs.1060
90 lbs.1060
90 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-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(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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