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:
shan3 on October 21, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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
Dumbbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1260
35 lbs.1260
35 lbs.1260
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1360
15 lbs.1360
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 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Dumbbell Squats25 lbs.1290
25 lbs.1290
25 lbs.1290
Partial Dumbbell Squats20 lbs.1790
20 lbs.1790
20 lbs.1790
Calves
Seated Dumbbell Calf Raises25 lbs.1060
25 lbs.1060
Lower Back
Back Extensions-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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