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:
kroberts44 on April 21, 2009
Users:
Comments:
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1260
20 lbs.1260
20 lbs.1260
Back
Close-Grip Pulldowns70 lbs.860
70 lbs.860
70 lbs.860
Wide-Grip Front Pulldowns60 lbs.1060
60 lbs.1060
60 lbs.1060
Forearms
Barbell Wrist Curls30 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.860
20 lbs.860
Concentration Curls10 lbs.1460
10 lbs.1460
Triceps
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
Rope Extensions25 lbs.1360
25 lbs.1360
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 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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