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:
maginemine on February 14, 2012
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Body Parts:
Thighs, Biceps, Triceps, Abs, Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats55 lbs.10120
55 lbs.10120
55 lbs.10120
55 lbs.10120
55 lbs.10120
Barbell Lunges30 lbs.10120
30 lbs.10120
30 lbs.10120
30 lbs.10120
30 lbs.10120
Romanian Deadlift30 lbs.1060
Single-Leg Deadlift8 lbs.1060
Biceps
Barbell Preacher Curls25 lbs.1060
Seated Hammer Curls8 lbs.1060
Triceps
Triceps Cable Pushdowns20 lbs.1060
Lying Triceps Extensions25 lbs.1060
25 lbs.1060
One-Arm Dumbbell Extensions8 lbs.1060
Abs
Leg Raises-2030
Side Crunches-2030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns30 lbs.1060
Seated Cable Rows25 lbs.1060
One-Arm Dumbbell Bent-Over Rows15 lbs.1060
Shoulders
Seated Dumbbell Press10 lbs.1060
Front Dumbbell Raises5 lbs.1060
Lateral Dumbbell Raises5 lbs.1060
Rear Dumbbell Raises5 lbs.1060
Trapezius
Barbell Upright Rows20 lbs.1060
Dumbbell Shrugs15 lbs.1060
Abs
Leg Raises-2030
Side Crunches-2030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-

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