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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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Created By:

mbethcinti on July 23, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	13	60
	10 lbs.	13	60
	10 lbs.	13	60
Back
Seated Cable Rows	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Wide-Grip Front Pulldowns	30 lbs.	11	60
	30 lbs.	11	60
	30 lbs.	11	60
Forearms
Barbell Wrist Curls	15 lbs.	10	60
Biceps
Barbell Preacher Curls	25 lbs.	8	60
	25 lbs.	8	60
Cable Curls	20 lbs.	10	60
	20 lbs.	10	60
Triceps
Lying Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
Triceps Cable Pushdowns	15 lbs.	11	60
	15 lbs.	11	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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