GETTTING STARTED

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:
Schlick1 on September 29, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Both
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
Incline Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1360
35 lbs.1360
35 lbs.1360
Triceps
One-Dumbbell Triceps Extensions40 lbs.860
40 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1460
15 lbs.1460
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 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Partial Dumbbell Squats45 lbs.1290
45 lbs.1290
Dumbbell Squats40 lbs.1490
40 lbs.1490
Calves
Seated Barbell Calf Raises75 lbs.1060
75 lbs.1060
Lower Back
Back Extension: Ground-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 miles30-

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