This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
cybrslug
Rating:
 Unrated
Created By:
cybrslug on January 30, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Chest, Back, Shoulders, Trapezius, Biceps, Triceps, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats147 lbs.1060
147 lbs.1060
Lying Leg Curls74 lbs.1060
74 lbs.1060
Chest
Dumbbell Bench Press49 lbs.1560
Flat Bench Dumbbell Flyes31 lbs.1560
Back
Chinup-1060
-1060
Shoulders
Rear Dumbbell Raises, Thumbs Pointing Out5 lbs.1060
5 lbs.1060
Trapezius
Barbell Shrugs203 lbs.1060
203 lbs.1060
Biceps
EZ Curl Bar Curls64 lbs.1060
64 lbs.1060
Triceps
One-Dumbbell Triceps Extensions68 lbs.1060
68 lbs.1060
Calves
Calf Presses-max60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Leg Raises-3030
-3030
Machine Crunches40 lbs.3030
40 lbs.3030
40 lbs.3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-

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