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:
raymondjames on February 02, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press120 lbs.860
120 lbs.860
120 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1060
30 lbs.1060
Back
Close-Grip Pulldowns90 lbs.860
90 lbs.860
90 lbs.860
Wide-Grip Front Pulldowns80 lbs.1060
80 lbs.1060
Lower Back
Machine Low Back Extensions90 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press70 lbs.860
70 lbs.860
70 lbs.860
Trapezius
Barbell Upright Rows50 lbs.860
50 lbs.860
Triceps
One-Dumbbell Triceps Extensions30 lbs.860
30 lbs.860
30 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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