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:
sandasso on August 04, 2016
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Back, Abs, Biceps, Shoulders, Chest, Triceps, Thighs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Pushup Position Row with Squat Thrust8 lbs.320
8 lbs.320
8 lbs.320
One-Arm Dumbbell Bent-Over Rows30 lbs.70
30 lbs.70
30 lbs.70
Dumbbell Pullovers30 lbs.525
30 lbs.525
30 lbs.525
Dumbbell Row30 lbs.2530
30 lbs.3030
30 lbs.3530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running2 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Russian Twist--60
--60
--60
Crunch Twists-2515
-2515
-2515
Biceps
Standing Dumbbell Curls8 lbs.5030
8 lbs.5030
8 lbs.5030
Dumbbell Curl to Press8 lbs.1530
8 lbs.1530
8 lbs.1530
Single-Arm Dumbbell Hammer Curl30 lbs.1530
30 lbs.1530
30 lbs.1530
Shoulders
Seated Dumbbell Press8 lbs.2030
8 lbs.2030
8 lbs.2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running2 miles200

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