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:
wrigley on May 17, 2009
Users:
Comments:
Workout Category:
Cardio Training Only
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Thighs, Shoulders, Triceps, Biceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press40 lbs.60
Back
Wide-Grip Front Pulldowns110 lbs.50
Thighs
Angled Leg Press250 lbs.6120
Chest
Incline Dumbbell Press45 lbs.60
Back
Wide-Grip Front Pulldowns130 lbs.50
Thighs
Angled Leg Press300 lbs.6120
Chest
Incline Dumbbell Press55 lbs.40
Back
Wide-Grip Front Pulldowns150 lbs.30
Thighs
Angled Leg Press360 lbs.4120
Chest
Pushups-max120
Back
Wide-Grip Front Pulldowns130 lbs.80
105 lbs.12120
Thighs
Angled Leg Press300 lbs.80
250 lbs.12120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles5-
85% Max Sprint (RPE 6)0.000 miles2-
Active Rest - Jog (RPE 2)0.000 miles2-
85% Max Sprint (RPE 6)0.000 miles2-
Active Rest - Jog (RPE 2)0.000 miles2-
85% Max Sprint (RPE 6)0.000 miles2-
Active Rest - Jog (RPE 2)0.000 miles2-
Cool Down0.000 miles3-

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