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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
AjB1303
Rating:
 Unrated
Created By:
AjB1303 on November 21, 2016
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Body Parts:
Thighs, Shoulders, Calves, Biceps, Back, Chest, Lower Back, Abs, Triceps
Description

Three days on, one day off (cardio/core)

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk miles10
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats40 lbs.max60
40 lbs.max60
40 lbs.max60
Shoulders
Standing Barbell Press40 lbs.max60
40 lbs.max60
40 lbs.max60
Thighs
Dumbbell Lunges30 lbs.max60
30 lbs.max60
30 lbs.max60
Walking Lunges without Weight-max60
-max60
-max60
Calves
Standing Calf Raises40 lbs.max60
40 lbs.max60
40 lbs.max60
Biceps
Standing Hammer Curls20 lbs.max60
15 lbs.max60
15 lbs.max60
Thighs
Lunges: Front to Balance-max60
Back
Dumbbell Row20 lbs.max60
20 lbs.max60
TRX 45 Degree Row-max60
-max60
-max60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk miles10
Upright Stationary Bike miles10

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