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:
Zegaz321 on December 21, 2009
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Lean Workout

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Machine Incline Chest Press120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Incline Dumbbell Flyes30 lbs.1160
30 lbs.1160
30 lbs.1160
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
Rope Extensions50 lbs.1060
50 lbs.1060
Triceps Parallel-Bar Dips-960
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015
Decline Barbell Press45 lbs.1060
Dumbbell Bench Press45 lbs.1160
Incline Dumbbell Press: Speed45 lbs.860
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles60-

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