WEEKLY WORKOUT 1

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:
lmdav on May 05, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Lower Back, Calves, Abs, Chest, Shoulders, Triceps, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges12 lbs.1260
12 lbs.1260
12 lbs.1260
Dumbbell Squats12 lbs.1260
12 lbs.1260
12 lbs.1260
Lower Back
Deadlifts20 lbs.1260
--60
--60
Calves
One-Leg Dumbbell Calf Raises12 lbs.1260
12 lbs.1260
12 lbs.1260
Abs
Bench Knee Tucks-1230
-1230
-1230
Core Stabilization with Twist-1230
-1230
-1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1260
10 lbs.1260
Shoulders
Lateral Dumbbell Raises10 lbs.1260
10 lbs.1260
10 lbs.1260
Triceps
One-Arm Dumbbell Kickbacks10 lbs.1260
10 lbs.1260
10 lbs.1260
Trapezius
Dumbbell Upright Rows12 lbs.1260
12 lbs.1260
12 lbs.1260
Back
Cross-Bench Dumbbell Pullovers12 lbs.1260
12 lbs.1260
12 lbs.1260
Abs
Bench Knee Tucks-1230
-1230
-1230
Core Stabilization with Twist-1230
-1230
-1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles10-
Elliptical Trainer0.000 miles23-

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