This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
lily007 on March 27, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Thighs, Chest, Calves, Back, Lower Back, Shoulders, Trapezius, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2030
Thighs
Leg Extensions-2560
Chest
Pushups-1560
Thighs
Dumbbell Squats-2560
Calves
Standing Calf Raises-2560
Abs
Flutter Kicks-2030
Thighs
Barbell Squats-2560
Dumbbell Lunges-2060
Leg Extensions-2560
Calves
Seated Dumbbell Calf Raises-2560
Abs
Bench Knee Tucks-1530
Incline Sit-Ups-1530
Leg Raises-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
0.000 miles0-
Walking (steps/day)0.000 miles0-
Cardio Warm Up0.000 miles0-
Cool Down0.000 miles0-
Outdoor Cycling0.000 miles0-
Yoga0.000 miles0-
Jumping Jacks0.000 miles0-
Jumping Rope0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press15 lbs.860
15 lbs.860
15 lbs.860
15 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1060
12 lbs.1060
Incline Dumbbell Flyes10 lbs.1060
10 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.860
15 lbs.860
15 lbs.860
15 lbs.860
Cross-Bench Dumbbell Pullovers10 lbs.1260
10 lbs.1260
Lower Back
Back Extension: Ground-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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