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:
mbethcinti on July 23, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press15 lbs.860
15 lbs.860
15 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1360
10 lbs.1360
10 lbs.1360
Back
Seated Cable Rows35 lbs.860
35 lbs.860
35 lbs.860
Wide-Grip Front Pulldowns30 lbs.1160
30 lbs.1160
30 lbs.1160
Forearms
Barbell Wrist Curls15 lbs.1060
Biceps
Barbell Preacher Curls25 lbs.860
25 lbs.860
Cable Curls20 lbs.1060
20 lbs.1060
Triceps
Lying Triceps Extensions25 lbs.860
25 lbs.860
Triceps Cable Pushdowns15 lbs.1160
15 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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