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 27, 2012
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Body Parts:
Chest, Biceps, Triceps, Abs, Thighs, Lower Back, Trapezius, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press40 lbs.15120
50 lbs.10120
55 lbs.8120
60 lbs.6120
60 lbs.4120
Incline Dumbbell Press15 lbs.10120
15 lbs.8120
15 lbs.6120
Flat Bench Dumbbell Flyes12 lbs.8120
15 lbs.6120
15 lbs.4120
Biceps
Standing Barbell Curls20 lbs.20120
20 lbs.15120
30 lbs.8120
30 lbs.6120
30 lbs.4120
Standing Alternate Dumbbell Curls10 lbs.10120
15 lbs.8120
15 lbs.6120
15 lbs.6120
Seated Hammer Curls5 lbs.12120
5 lbs.10120
10 lbs.6120
10 lbs.4120
Triceps
Triceps Cable Pushdowns15 lbs.20120
15 lbs.15120
15 lbs.12120
20 lbs.10120
20 lbs.8120
Lying Triceps Extensions15 lbs.25120
15 lbs.15120
15 lbs.10120
15 lbs.8120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
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.)
Thighs
Barbell Squats45 lbs.20120
55 lbs.15120
65 lbs.10120
65 lbs.10120
65 lbs.6120
Lower Back
Deadlifts50 lbs.15120
50 lbs.12120
50 lbs.10120
50 lbs.10120
Thighs
Lying Leg Curls5 lbs.20120
5 lbs.15120
10 lbs.10120
10 lbs.10120
Dumbbell Lunges8 lbs.20120
8 lbs.20120
8 lbs.20120
8 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
c25k week 5 day 10.000 miles0-

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