This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
ilopezsm7 on February 25, 2010
Workout Category:
Strength & Cardio Combined
Workout Type:
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press180 lbs.860
180 lbs.860
180 lbs.860
180 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
45 lbs.1060
Cable Crossovers50 lbs.1060
50 lbs.1060
50 lbs.1060
Seated Cable Rows130 lbs.860
130 lbs.860
130 lbs.860
130 lbs.860
Bent-Over Barbell Rows75 lbs.1160
75 lbs.1160
75 lbs.1160
Cross-Bench Dumbbell Pullovers40 lbs.1060
40 lbs.1060
40 lbs.1060
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
130 lbs.1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-

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