This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
bherwat on March 07, 2010
Workout Category:
Strength & Cardio Combined
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
Rest (sec.)
Barbell Bench Press130 lbs.860
130 lbs.860
130 lbs.860
130 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1260
30 lbs.1260
30 lbs.1260
Incline Dumbbell Flyes25 lbs.1260
25 lbs.1260
One-Arm Dumbbell Extensions15 lbs.860
15 lbs.860
15 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1460
12 lbs.1460
12 lbs.1460
Flutter Kicks-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-

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