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:
melissamurrell on June 15, 2009
Comments:
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1260
30 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.860
40 lbs.860
Reverse-Grip Bent-Over Barbell Rows45 lbs.1260
45 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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