SHORT SET

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Arlyn64
Rating:
 Unrated
Created By:
Arlyn64 on September 28, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Thighs, Calves, Shoulders, Trapezius, Back, Lower Back, Biceps, Triceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press120 lbs.2060
120 lbs.2060
120 lbs.2060
Incline Barbell Press70 lbs.2060
70 lbs.2060
70 lbs.2060
Decline Barbell Press80 lbs.2060
80 lbs.2060
80 lbs.2060
Flat Bench Dumbbell Flyes20 lbs.2060
20 lbs.2060
20 lbs.2060
Incline Dumbbell Flyes20 lbs.2060
20 lbs.2060
20 lbs.2060
Pec Deck Flyes30 lbs.2060
30 lbs.2060
30 lbs.2060
Abs
Cable Crunches50 lbs.2030
50 lbs.2030
50 lbs.2030
Crunches-2530
-2530
-2530
Side Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Recumbent Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats140 lbs.2060
140 lbs.2060
140 lbs.2060
Dumbbell Split Squats5 lbs.2060
5 lbs.2060
5 lbs.2060
Lying Leg Curls70 lbs.2060
70 lbs.2060
70 lbs.2060
Leg Extensions60 lbs.2060
60 lbs.2060
60 lbs.2060
Calves
Standing Barbell Calf Raises230 lbs.2060
230 lbs.2060
230 lbs.2060
Abs
Cable Crunches50 lbs.2030
50 lbs.2030
50 lbs.2030
Roman Chair Oblique Twists-2030
-2030
-2030
Roman Chair Sit-Ups-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles10-
Recumbent Stationary Bike0.000 miles20-

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