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:
lgermanow77 on January 23, 2010
Users:
Comments:
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Flat Bench Dumbbell Flyes--60
--60
--60
Incline Dumbbell Flyes--60
--60
--60
Machine Chest Press--60
--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
--60
Lying Triceps Extensions--60
--60
--60
Abs
Bicycle Crunches--30
Flutter Kicks--30
Hanging Knee Tucks--30
Incline Sit-Ups--30
Side Crunches--30
--30
Glute Bridge with Abduction--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
55% Max Cycling (RPE 3)0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press100 lbs.1260
100 lbs.1260
100 lbs.1260
Angled Leg Press (toes pointed in)100 lbs.1260
100 lbs.1260
100 lbs.1260
Angled Leg Press (toes pointed out)100 lbs.1260
100 lbs.1260
100 lbs.1260
Hip Abduction Machine-1260
-1260
-1260
Hip Adduction Machine-1260
-1260
-1260
Leg Extensions-1260
-1260
-1260
Lying Leg Curls-1260
-1260
-1260
Calves
Calf Presses100 lbs.2060
100 lbs.2060
100 lbs.2060
Lower Back
Machine Low Back Extensions50 lbs.2060
50 lbs.2060
50 lbs.2060
Abs
Bicycle Crunches-2030
Flutter Kicks-2030
Hanging Knee Tucks-2030
Incline Sit-Ups-2030
Side Crunches-2030
-2030
Glute Bridge with Abduction-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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