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:
bull42473 on August 05, 2019
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
High Intensity Cardio
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Back, Lower Back, Chest, Thighs, Triceps, Biceps, Shoulders
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Chinup-810
-810
-810
-810
-810
Lower Back
Deadlifts-510
-510
-510
-510
-510
Chest
Pushups-1510
-1510
-1510
-1510
-1510
Thighs
Farmers Carry-160
-160
-160
-160
-160
Triceps
Triceps Parallel-Bar Dips-1210
-1210
-1210
-1210
-1210
-1210
Biceps
Standing Hammer Curls-1210
-1210
-1210
-1210
-1210
-1210
Thighs
Dumbbell Squats-1210
-1210
-1210
-1210
-1210
-1210
Shoulders
Standing Dumbbell Press-1210
-1210
-1210
-1210
-1210
-1210
Back
Face Pull-1210
-1210
-1210
-1210
-1210
-1210
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Active Rest - Jog (RPE 2)0.15 miles160
0.15 miles160
0.15 miles160
0.15 miles160
0.15 miles160
0.15 miles160
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Inverted Row-1210
-1210
-1210
-1210
-1210
Dumbbell Turkish Get Up-810
-810
-810
-810
-810
Chest
Pushups: Plyometric-810
-810
-810
-810
-810
Thighs
Farmers Carry-160
-160
-160
-160
-160
Triceps
Triceps Ladders-1210
-1210
-1210
-1210
-1210
-1210
Biceps
Standing Dumbbell Curls-1210
-1210
-1210
-1210
-1210
-1210
Thighs
Goblet Squat-1210
-1210
-1210
-1210
-1210
-1210
Shoulders
Lateral Dumbbell Raises-1210
-1210
-1210
-1210
-1210
-1210
Rear Dumbbell Raises-1210
-1210
-1210
-1210
-1210
-1210
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Active Rest - Jog (RPE 2)0.15 miles160
0.15 miles160
0.15 miles160
0.15 miles160
0.15 miles160
0.15 miles160

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