Q2 2009 WORKOUT

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:
Jeff84 on April 14, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Body Parts:
Chest, Back, Abs, Thighs, Shoulders, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.1560
95 lbs.1560
95 lbs.1560
95 lbs.1560
Back
Dumbbell Pullovers10 lbs.1560
10 lbs.1560
10 lbs.1560
10 lbs.1560
Abs
Hanging Leg Raises-1520
-1520
-1520
-1520
Thighs
Smith Machine Squats100 lbs.1560
100 lbs.1560
100 lbs.1560
100 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
95% Max Cycling (RPE 8)0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Triceps
One-Arm Dumbbell Extensions15 lbs.860
15 lbs.860
15 lbs.860
Abs
Hanging Leg Raises-1520
-1520
-1520
-1520
Chest
Barbell Bench Press95 lbs.1560
95 lbs.1560
95 lbs.1560
95 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
95% Max Cycling (RPE 8)5.000 miles20-

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