This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
jfrazee
Rating:
 Unrated
Created By:
jfrazee on March 17, 2010
Comments:
Body Parts:
Chest, Abs, Thighs, Back, Lower Back, Shoulders, Trapezius, Triceps, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups--60
--60
--60
Abs
Knee to Chest Crunches--30
--30
--30
Thighs
Forward Lunges--60
--60
--60
Abs
Bicycle Crunches--30
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
85% Max Sprint (RPE 6)0.000 miles0-
0.000 miles0-
0.000 miles0-
Jumping Jacks0.000 miles0-
0.000 miles0-
0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press160 lbs.860
160 lbs.860
160 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows45 lbs.860
45 lbs.860
45 lbs.860
Lower Back
Back Extensions-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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