RUNNER- FIGHTER PART3

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:
 Rating: 5.0/5.0
Created By:
BFRobin on March 29, 2011
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Body Parts:
Biceps, Triceps, Shoulders, Thighs, Calves, Chest, Lower Back
Workout Length:
7 days
Workout Days:
Sunday, Wednesday, Friday
Description
At the end of each workout day do 8 min abs adding 1 min each week

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Seated Hammer Curls-660
-660
-660
Zottman Curl-660
-660
-660
Prone Dumbbell Curl-660
-660
-660
Triceps
Reverse-Grip Triceps Extension-660
-660
-660
Prone Triceps Extensions on Swiss Ball-660
-660
-660
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles7-
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Rear Deltoid Extensions-660
-660
-660
Machine Lateral Raises-660
-660
-660
Thighs
Barbell Transverse Step Ups-660
-660
-660
Anti-Rotation Reverse Lunge-660
-660
-660
Calves
One-Leg Dumbbell Calf Raises-660
-660
-660
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles7-

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