This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
sassysanguine
Rating:
 Unrated
Created By:
sassysanguine on January 13, 2015
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Abs, Chest, Shoulders, Back, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Lying Leg Curls-2060
Leg Extensions-2060
Walking Lunges without Weight-3060
Abs
Bridge (Plank)-9030
Thighs
Barbell Sumo Squat-2060
Stiff-Legged Deadlifts-2060
Smith Machine Squats-2060
Abs
Mountain Climbers-5030
Thighs
Lying Leg Curls-2060
Leg Extensions-2060
Abs
Bridge (Plank)-4530
Side Plank-4530
Knee-Up Crunches-1530
Knee to Chest Crunches-1530
Double Crunch-1530
Thighs
Butt Lift (Bridge)-1560
Chest
Pushups-1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press-2560
Chest
Pushups-2060
Back
Lat Pulldown with Neutral Grip-2560
Shoulders
Lateral Dumbbell Raises-2060
Back
Machine Seated Rows-2560
Biceps
Standing Barbell Curls-2060
Back
One-Arm Dumbbell Bent-Over Rows-2560
Chest
Dumbbell Flyes-2060
Triceps
Triceps Bench Dips-2060
Back
Bent-Over Barbell Rows-2560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 miles0-

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