This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
mesolorzano7
Rating:
 Unrated
Created By:
mesolorzano7 on April 19, 2010
Users:
Comments:
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
Barbell Bench Press25 lbs.860
25 lbs.860
25 lbs.860
25 lbs.860
Flat Bench Dumbbell Flyes2 lbs.960
2 lbs.960
2 lbs.960
Pec Deck Flyes10 lbs.960
10 lbs.960
Triceps
Lying Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
Triceps Cable Pushdowns10 lbs.960
10 lbs.960
10 lbs.960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Barbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
Lying Leg Curls10 lbs.1190
10 lbs.1190
Leg Extensions10 lbs.1190
10 lbs.1190
Calves
Donkey Calf Raises50 lbs.1060
50 lbs.1060
50 lbs.1060
Lower Back
Machine Low Back Extensions10 lbs.1060
10 lbs.1060
10 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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