This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
Prokopious on October 08, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
Description
if your just starting your workout plan

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1560
15 lbs.1560
Pec Deck Flyes20 lbs.1860
20 lbs.1860
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.860
20 lbs.860
20 lbs.860
Wide-Grip Front Pulldowns45 lbs.1260
45 lbs.1260
Machine Pullovers20 lbs.1860
20 lbs.1860
Lower Back
Machine Low Back Extensions60 lbs.1060
60 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-

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