WORKOUT MONTH 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:
bradkraft on September 02, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
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
Dumbbell Bench Press45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1260
30 lbs.1260
30 lbs.1260
Incline Dumbbell Flyes25 lbs.1260
25 lbs.1260
25 lbs.1260
Triceps
One-Arm Dumbbell Kickbacks12 lbs.1460
12 lbs.1460
Machine Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Triceps Bench Dips--60
--60
Abs
Ball Crunches--25
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Angled Leg Press230 lbs.1090
230 lbs.1090
230 lbs.1090
230 lbs.1090
Stiff-Legged Dumbbell Deadlifts15 lbs.1790
15 lbs.1790
15 lbs.1790
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Standing Barbell Calf Raises--60
--60
Seated Calf Raises55 lbs.1460
55 lbs.1460
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
100 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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