This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
tvbatten
Rating:
 Unrated
Created By:
tvbatten on May 15, 2014
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Triceps, Biceps, Chest, Shoulders, Thighs, Lower Back, Calves, Abs, Forearms, Trapezius
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bowflex: Lat Pulldowns20 lbs.1560
Triceps
Bowflex: Triceps Pushdown20 lbs.1560
Biceps
Bowflex: Seated Biceps Curl20 lbs.1560
Chest
Bowflex: Bench Press20 lbs.1560
Shoulders
Bowflex: Seated Shoulder Press20 lbs.1560
Thighs
Squats with Swiss Ball-560
Lower Back
Swiss-Ball Reverse Hyperextension-1560
Thighs
Hip Flexor Stretch-310
Chest
Chest Stretch-310
Shoulders
Stretch Band Upper Cuts-310
Chest
Stretch Band Chest Flyes-310
Calves
Calf Stretch-310
Thighs
Hamstring Stretch-310
Triceps
Triceps Stretch-310
Biceps
Biceps Stretch-310
Lower Back
Back Extension: Ground-310
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-
Cardio Kickboxing0 miles10-
gazelle0 miles15-
Jumpstart Cool Down Circuit0 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-
BodyRock Fitness: Cardio Exercise Workout 10 miles30-
gazelle0 miles15-
Cool Down0 miles5-

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