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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:
kshriner on January 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press70 lbs.15120
85 lbs.10120
100 lbs.8120
115 lbs.6120
135 lbs.4120
Incline Barbell Press80 lbs.8120
95 lbs.4120
100 lbs.2120
110 lbs.1120
Incline Dumbbell Press25 lbs.10120
30 lbs.8120
35 lbs.6120
Flat Bench Dumbbell Flyes30 lbs.8120
35 lbs.6120
35 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike5.100 miles20-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press--120
--120
--120
--120
--120
Lower Back
Machine Low Back Extensions--120
--120
--120
--120
Thighs
Leg Extensions--60
--60
--60
--60
--60
Lying Leg Curls40 lbs.10120
45 lbs.8120
50 lbs.6120
55 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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