This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
SHEMQIA on March 31, 2010
Comments:
Workout Category:
Stretching
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1360
30 lbs.1360
30 lbs.1360
Machine Chest Press70 lbs.1260
70 lbs.1260
Triceps
One-Dumbbell Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Rope Extensions85 lbs.1160
85 lbs.1160
85 lbs.1160
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
Angled Leg Press250 lbs.1090
250 lbs.1090
250 lbs.1090
250 lbs.1090
Duck Hack Squats130 lbs.1090
130 lbs.1090
130 lbs.1090
Standing Leg Curls20 lbs.1590
20 lbs.1590
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Standing Calf Raises220 lbs.1060
220 lbs.1060
220 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
110 lbs.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 miles0-

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