THE STARTER

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:
ceefus on August 27, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
45 lbs.1060
Pec Deck Flyes70 lbs.1060
70 lbs.1060
Triceps
One-Dumbbell Triceps Extensions45 lbs.860
45 lbs.860
45 lbs.860
Rope Extensions60 lbs.1060
60 lbs.1060
60 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats150 lbs.1090
150 lbs.1090
150 lbs.1090
150 lbs.1090
Hack Squats200 lbs.1090
200 lbs.1090
200 lbs.1090
Standing Leg Curls25 lbs.1290
25 lbs.1290
Leg Extensions70 lbs.1590
70 lbs.1590
Calves
Calf Presses240 lbs.1060
240 lbs.1060
240 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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