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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
SanDiegan
Rating:
 Unrated
Created By:
SanDiegan on October 10, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press75 lbs.15120
95 lbs.10120
115 lbs.8120
130 lbs.6120
150 lbs.4120
Incline Barbell Press85 lbs.8120
105 lbs.4120
115 lbs.2120
120 lbs.1120
Incline Dumbbell Press30 lbs.10120
35 lbs.8120
40 lbs.6120
Flat Bench Dumbbell Flyes30 lbs.8120
35 lbs.6120
40 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
85 lbs.15120
105 lbs.10120
105 lbs.10120
145 lbs.6120
Lower Back
Deadlifts70 lbs.15120
100 lbs.12120
120 lbs.10120
120 lbs.10120
Thighs
Lying Leg Curls45 lbs.10120
50 lbs.8120
55 lbs.6120
70 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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