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:
Masayo on June 24, 2009
Users:
Comments:
Body Parts:
Abs, Back, Biceps, Chest, Shoulders, Thighs, Triceps

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists--30
--30
Crunches--30
Back
Bent-Over Barbell Rows--60
--60
Reverse Fly--60
--60
Biceps
Concentration Curls--60
--60
Standing Barbell Reverse Curls--60
--60
Standing Dumbbell Curls--60
--60
Chest
Pushups--60
--60
--60
Shoulders
30 Degree Dumbbell Raises--60
--60
Barbell Thrusters--60
--60
--60
Lateral Dumbbell Raises--60
--60
Rear Dumbbell Raises--60
--60
Standing Dumbbell Press--60
--60
Thighs
Dumbbell Lunges--60
--60
--60
Dumbbell Squats--60
--60
--60
Partial Dumbbell Squats--60
--60
Barbell Squats--60
--60
Triceps
Triceps Bench Dips--60
--60
Lying Triceps Extensions--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Spinning0.000 miles30-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bridge (Plank)-1230
-1230
Crunch Twists-1030
-1030
Crunches-1030
-1030
Back
Reverse Fly3 lbs.860
3 lbs.860
Chest
Dumbbell Floor Press5 lbs.860
5 lbs.860
Dumbbell Flyes3 lbs.860
3 lbs.860
Pushups-1260
Shoulders
Lateral Dumbbell Raises3 lbs.1060
3 lbs.1060
Thighs
Dumbbell Lunges3 lbs.1560
3 lbs.1560
3 lbs.1560
3 lbs.1560
Dumbbell Squats3 lbs.1660
3 lbs.1660
3 lbs.1660
Dumbbell Step Ups3 lbs.2060
3 lbs.2060
Dumbbell Step Ups: Lateral3 lbs.2060
3 lbs.2060
Partial Dumbbell Squats3 lbs.1260
3 lbs.1260
Barbell Squats3 lbs.2060
3 lbs.2060
3 lbs.2060
Triceps
Dumbbell Triceps Press3 lbs.1860
3 lbs.1860
Lying Triceps Extensions3 lbs.1560
3 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Aerobics0.000 miles60-
Pilates0.000 miles60-

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