ROGUE STARTER

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:
RogueHuey on December 20, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Calves, Abs, Back, Lower Back, Chest, Biceps, Triceps, Forearms, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press140 lbs.2060
140 lbs.2060
140 lbs.2060
Hip Abduction Machine45 lbs.2060
45 lbs.2060
45 lbs.2060
Hip Adduction Machine45 lbs.2060
45 lbs.2060
45 lbs.2060
Leg Extensions45 lbs.2060
45 lbs.2060
45 lbs.2060
Lying Leg Curls45 lbs.2060
45 lbs.2060
45 lbs.2060
Calves
Calf Presses140 lbs.2060
140 lbs.2060
140 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches50 lbs.2030
50 lbs.2030
50 lbs.2030
Machine Side Twists50 lbs.2030
50 lbs.2030
50 lbs.2030
Back
Lat Pulldown with Neutral Grip35 lbs.2060
35 lbs.2060
35 lbs.2060
Seated Cable Rows35 lbs.2060
35 lbs.2060
35 lbs.2060
Lower Back
Back Extensions-1060
-1060
-1060
Machine Low Back Extensions100 lbs.2060
100 lbs.2060
100 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles28-

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