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:
c_marie on June 16, 2009
Workout Category:
Strength & Cardio Combined
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.)
Incline Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1160
30 lbs.1160
30 lbs.1160
Pec Deck Flyes40 lbs.1560
40 lbs.1560
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Wide-Grip Front Pulldowns85 lbs.1060
85 lbs.1060
85 lbs.1060
Machine Pullovers50 lbs.1060
50 lbs.1060
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
100 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 miles60-

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