TOTAL BODY 3

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:
brownal on January 13, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Thighs, Abs, Calves, Shoulders, Biceps, Triceps, Trapezius, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press30 lbs.2060
35 lbs.2060
40 lbs.2060
Flat Bench Dumbbell Flyes10 lbs.2060
12 lbs.2060
15 lbs.2060
Incline Dumbbell Press20 lbs.1560
25 lbs.1560
30 lbs.1560
Incline Dumbbell Flyes10 lbs.2060
12 lbs.2060
15 lbs.1560
Thighs
Dumbbell Lunges10 lbs.1560
12 lbs.1560
15 lbs.1560
Dumbbell Squats10 lbs.2060
12 lbs.2060
15 lbs.2060
Abs
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Calves
Standing Barbell Calf Raises10 lbs.2060
12 lbs.2060
15 lbs.2060
Shoulders
Seated Dumbbell Press10 lbs.2060
12 lbs.2060
15 lbs.1560
Front Dumbbell Raises5 lbs.1060
5 lbs.1060
7 lbs.1060
Lateral Dumbbell Raises5 lbs.1060
5 lbs.1060
7 lbs.1060
Biceps
Seated Hammer Curls12 lbs.1560
15 lbs.1560
17 lbs.1560
Standing Dumbbell Curls15 lbs.2060
17 lbs.2060
20 lbs.2060
Triceps
One-Dumbbell Triceps Extensions30 lbs.1560
35 lbs.1560
40 lbs.1560
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running4.000 miles0-

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