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:
LuckyLooney on February 03, 2009
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Target Gender:
Body Parts:
Thighs, Calves, Chest, Lower Back, Shoulders, Trapezius, Biceps
On alternate days use a medicine ball and run through 10 to 12 core abdominal exercises and if you have a heavy punching bag-work it after the 10-12 core medicine ball exercises but don't forget to wrap your hands. If you’re a guy start with a 6 lb ball. 4lbs for women. Medicine Ball routines can be found on the net as well as heavy bag work outs.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Squats95 lbs.1560
155 lbs.860
155 lbs.860
155 lbs.860
Standing Calf Raises120 lbs.1560
120 lbs.1560
120 lbs.1560
Barbell Bench Press95 lbs.1560
135 lbs.860
135 lbs.860
135 lbs.860
Lower Back
Deadlifts135 lbs.1560
185 lbs.860
185 lbs.860
185 lbs.860
Seated Dumbbell Press15 lbs.1560
30 lbs.860
30 lbs.860
30 lbs.860
Wide-Grip Front Pulldowns90 lbs.1560
120 lbs.860
120 lbs.860
120 lbs.860
Dumbbell Shrugs50 lbs.860
50 lbs.860
50 lbs.860
Incline Dumbbell Curls35 lbs.860
35 lbs.860
35 lbs.860

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