This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
GhostKid on June 07, 2009
Workout Category:
Strength & Cardio Combined
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Incline Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1360
35 lbs.1360
35 lbs.1360
Incline Dumbbell Flyes30 lbs.1260
30 lbs.1260
One-Arm Dumbbell Bent-Over Rows45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Wide-Grip Front Pulldowns105 lbs.1060
105 lbs.1060
105 lbs.1060
Cross-Bench Dumbbell Pullovers35 lbs.1060
35 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles30-

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