This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
mobleyc on December 31, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press95 lbs.860
95 lbs.860
95 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1060
30 lbs.1060
30 lbs.1060
Back
Seated Cable Rows90 lbs.860
90 lbs.860
90 lbs.860
Wide-Grip Front Pulldowns80 lbs.1060
80 lbs.1060
80 lbs.1060
Forearms
Barbell Wrist Curls40 lbs.1060
Biceps
Standing Barbell Curls50 lbs.860
50 lbs.860
Concentration Curls15 lbs.1160
15 lbs.1160
Triceps
Machine Triceps Extensions50 lbs.860
50 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1160
12 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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