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:
joewp116 on May 07, 2011
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Target Gender:
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
Rest (sec.)
Incline Barbell Press190 lbs.860
190 lbs.860
190 lbs.860
190 lbs.860
Flat Bench Dumbbell Flyes60 lbs.1060
60 lbs.1060
60 lbs.1060
Incline Dumbbell Flyes50 lbs.1060
50 lbs.1060
50 lbs.1060
One-Dumbbell Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Triceps Cable Pushdowns85 lbs.1060
85 lbs.1060
Triceps Parallel-Bar Dips-960
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-

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