This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
drew64
Rating:
 Rating: 5.0/5.0
Created By:
drew64 on April 19, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Chest, Back, Shoulders, Calves, Abs, Biceps, Lower Back, Triceps
Description
Cycle training lasting 2 weeks. Weight progresses every workout at least by 10%. Do 2-3 cycles per workout, 1 minute rest between exercises and 2 minutes between cycles.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Bulgarian Split Squat20 lbs.1560
Chest
Pushups-1560
Thighs
Dumbbell Squat Thrusters20 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.1560
Thighs
Prisoner Squats-1560
Shoulders
Lateral Dumbbell Raises20 lbs.1560
Calves
Standing Calf Raises40 lbs.1560
Back
Reverse-Grip Bent-Over Barbell Rows40 lbs.1560
Abs
Bicycle Crunches-1530
Biceps
EZ Curl Bar Curls50 lbs.1560
Lower Back
Good Mornings40 lbs.1560
Triceps
Triceps Bench Dips-1560
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Bulgarian Split Squat20 lbs.1560
Chest
Pushups-1560
Thighs
Dumbbell Squat Thrusters20 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.1560
Thighs
Prisoner Squats-1560
Shoulders
Lateral Dumbbell Raises20 lbs.1560
Calves
Standing Calf Raises40 lbs.1560
Back
Reverse-Grip Bent-Over Barbell Rows40 lbs.1560
Abs
Bicycle Crunches-1530
Biceps
EZ Curl Bar Curls50 lbs.1560
Lower Back
Good Mornings40 lbs.1560
Triceps
Triceps Bench Dips-1560

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