REGULAR WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
pass
Rating:
 Unrated
Created By:
pass on October 20, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1360
25 lbs.1360
25 lbs.1360
Pec Deck Flyes30 lbs.1660
30 lbs.1660
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
Triceps Cable Pushdowns35 lbs.1060
35 lbs.1060
35 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
--20
--20
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Machine Side Twists70 lbs.1530
70 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats130 lbs.1090
130 lbs.1090
130 lbs.1090
130 lbs.1090
Hack Squats160 lbs.1090
160 lbs.1090
160 lbs.1090
Lying Leg Curls60 lbs.1290
60 lbs.1290
Leg Extensions60 lbs.1290
60 lbs.1290
Calves
Standing Calf Raises190 lbs.1060
190 lbs.1060
190 lbs.1060
Lower Back
Machine Low Back Extensions90 lbs.1060
90 lbs.1060
90 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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