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:
rockdelgrosso on May 09, 2016
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Back, Biceps, Chest, Triceps, Shoulders, Trapezius, Calves, Abs, Lower Back, Thighs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns-100
-100
-100
-100
Seated Cable Rows-100
-100
-100
-100
Machine Seated Rows-100
-100
-100
-100
Reverse Fly-100
-100
-100
-100
Straight Arm Cable Pulldown-100
-100
-100
-100
Face Pull-180
-180
Biceps
Cross Body Hammer Curls-100
-100
-100
-100
Standing Alternate Dumbbell Curls-150
-120
-100
-80
-60
Standing Barbell Curls-100
-100
-100
-100
EZ Curl Bar Curls-100
-100
-100
-100
Standing Barbell Reverse Curls-100
-100
-100
-100
Standing Hammer Curls-150
-120
-100
-80
-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles350
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press-100
-100
-100
Flat Bench Dumbbell Flyes-80
-80
-80
Pushups-150
-150
-150
Pec Deck Flyes-100
-100
-100
Cable Crossovers-150
-150
-150
Parallel-Bar Dips-100
-100
-100
-100
-100
Triceps
Triceps Cable Pushdowns-120
-100
-80
-60
One-Arm Dumbbell Kickbacks-100
-100
-100
Lying Triceps Extensions-120
-100
-80
-60
One-Dumbbell Triceps Extensions-100
-100
-100
Close-Grip Bench Press-120
-100
-80
-60
Pushups: Close Grip-150
-150
-150
-150
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 miles350

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