This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
pinkvoltage on January 12, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Calves, Shoulders, Trapezius, Lower Back, Abs, Chest, Forearms, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
Lying Leg Curls35 lbs.1290
35 lbs.1290
35 lbs.1290
Leg Extensions40 lbs.1590
40 lbs.1590
40 lbs.1590
Calves
Donkey Calf Raises140 lbs.1060
140 lbs.1060
Shoulders
Machine Shoulder Press50 lbs.860
50 lbs.860
Cross-Body Cable Raises5 lbs.1860
5 lbs.1860
Trapezius
Dumbbell Upright Rows10 lbs.860
10 lbs.860
Lower Back
Back Extension: Plank Hold with Lift-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
Day 3
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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