This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
SD-fitness on February 10, 2010
Workout Category:
Strength Training Only
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press130 lbs.860
130 lbs.860
130 lbs.860
130 lbs.860
Decline Barbell Press115 lbs.1060
115 lbs.1060
115 lbs.1060
Pec Deck Flyes40 lbs.1560
40 lbs.1560
40 lbs.1560
Seated Cable Rows95 lbs.860
95 lbs.860
95 lbs.860
95 lbs.860
Wide-Grip Front Pulldowns85 lbs.1060
85 lbs.1060
85 lbs.1060
Cross-Bench Dumbbell Pullovers25 lbs.1360
25 lbs.1360
25 lbs.1360
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
100 lbs.1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015

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