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:
Kariane on October 24, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Biceps, Triceps, Thighs, Shoulders, Trapezius, Calves, Lower Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press70 lbs.860
70 lbs.860
70 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.860
20 lbs.860
20 lbs.860
Biceps
EZ Curl Bar Curls35 lbs.860
35 lbs.860
Triceps
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
Thighs
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
Dumbbell Squats10 lbs.1590
10 lbs.1590
Shoulders
Seated Dumbbell Press15 lbs.860
15 lbs.860
Trapezius
Dumbbell Upright Rows10 lbs.860
Calves
One-Leg Dumbbell Calf Raises-2060
Lower Back
Back Extension: Plank Hold with Lift-1060
Abs
Flutter Kicks-2020
-2020
-2020
Ball Crunches-2015
-2015
-2015
Side Crunches-2015
-2515

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