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:
kikima on March 21, 2010
Workout Category:
Strength Training Only
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press95 lbs.860
95 lbs.860
95 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1460
20 lbs.1460
Pec Deck Flyes30 lbs.1560
30 lbs.1560
Machine Seated Rows70 lbs.860
70 lbs.860
70 lbs.860
Wide-Grip Front Pulldowns60 lbs.1160
60 lbs.1160
Machine Pullovers30 lbs.1560
30 lbs.1560
Lower Back
Back Extension: Plank Hold with Lift-1060
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Side Crunches-2520
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-

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