This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
MartyG on February 25, 2010
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
Full body toning

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.860
145 lbs.860
145 lbs.860
145 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Pec Deck Flyes50 lbs.1360
50 lbs.1360
50 lbs.1360
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
Rope Extensions45 lbs.1260
45 lbs.1260
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press230 lbs.1090
230 lbs.1090
230 lbs.1090
230 lbs.1090
Duck Hack Squats120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
Stiff-Legged Deadlifts35 lbs.1390
35 lbs.1390
35 lbs.1390
Leg Extensions60 lbs.1390
60 lbs.1390
Calves
Donkey Calf Raises200 lbs.1060
200 lbs.1060
Seated Calf Raises55 lbs.1360
55 lbs.1360
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
110 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

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