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:
okeeffe on January 01, 2011
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Body Parts:
Chest, Triceps, Forearms, Thighs, Calves, Back, Lower Back, Biceps, Abs
Workout Length:
14 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press--60
--60
--60
Pec Deck Flyes--60
--60
--60
Incline Dumbbell Press--60
--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
--60
Single-Arm Reverse-Grip Pushdown--60
--60
--60
Seated Overhead Cable Extensions--60
--60
--60
Cable Triceps Kickbacks--60
--60
--60
Forearms
Barbell Wrist Curls--60
--60
--60
Barbell Reverse Wrist Curls--60
--60
--60
Thighs
Leg Extensions--60
--60
--60
Lying Leg Curls--60
--60
--60
Dumbbell Lunges--60
--60
--60
Glute Machine Press--60
--60
--60
Squats with Swiss Ball--60
--60
--60
Swiss Ball Hip Extension and Leg Curl--60
--60
--60
Calves
Calf Presses--60
--60
--60
Standing Calf Raises--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 3%0 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows--60
--60
--60
Close-Grip Pulldowns--60
--60
--60
Machine Seated Rows--60
--60
--60
Lat Pulldown with Neutral Grip--60
--60
--60
Lower Back
Back Extension: Ground--60
--60
--60
Back Extension: Plank Hold with Lift--60
--60
--60
Swiss-Ball Reverse Hyperextension--60
--60
--60
Bosu Hamstring Tilts--60
--60
--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
--60
Seated Hammer Curls--60
--60
--60
Incline Dumbbell Curls--60
--60
--60
Thighs
Leg Extensions--60
--60
--60
Lying Leg Curls--60
--60
--60
Dumbbell Lunges--60
--60
--60
Glute Machine Press--60
--60
--60
Squats with Swiss Ball--60
--60
--60
Swiss Ball Hip Extension and Leg Curl--60
--60
--60
Calves
Calf Presses--60
--60
--60
Standing Calf Raises--60
--60
--60
Chest
Machine Chest Press--60
--60
--60
Pec Deck Flyes--60
--60
--60
Incline Dumbbell Press--60
--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
--60
Single-Arm Reverse-Grip Pushdown--60
--60
--60
Seated Overhead Cable Extensions--60
--60
--60
Cable Triceps Kickbacks--60
--60
--60
Back
Seated Cable Rows--60
--60
--60
Close-Grip Pulldowns--60
--60
--60
Machine Seated Rows--60
--60
--60
Lat Pulldown with Neutral Grip--60
--60
--60
Lower Back
Back Extension: Ground--60
--60
--60
Back Extension: Plank Hold with Lift--60
--60
--60
Swiss-Ball Reverse Hyperextension--60
--60
--60
Bosu Hamstring Tilts--60
--60
--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
--60
Seated Hammer Curls--60
--60
--60
Incline Dumbbell Curls--60
--60
--60
Forearms
Barbell Wrist Curls--60
--60
--60
Barbell Reverse Wrist Curls--60
--60
--60
Thighs
Leg Extensions--60
--60
--60
Lying Leg Curls--60
--60
--60
Dumbbell Lunges--60
--60
--60
Glute Machine Press--60
--60
--60
Squats with Swiss Ball--60
--60
--60
Swiss Ball Hip Extension and Leg Curl--60
--60
--60
Calves
Calf Presses--60
--60
--60
Standing Calf Raises--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 3%0 miles0-

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