CRICUT 2

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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Created By:

blu4x4 on December 05, 2011

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

Chest, Calves, Thighs, Shoulders, Trapezius, Back, Triceps, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	25 lbs.	10	60
	25 lbs.	10	60
Calves
One-Leg Dumbbell Calf Raises	25 lbs.	20	60
	25 lbs.	20	60
Thighs
Dumbbell Front Squat	25 lbs.	10	60
	25 lbs.	10	60
Shoulders
Dumbbell Shoulder Press, Staggered Stance	25 lbs.	8	60
	25 lbs.	8	60
Trapezius
Dumbbell Upright Rows	25 lbs.	8	60
	25 lbs.	8	60
Thighs
Dumbbell Lunges	25 lbs.	8	60
	25 lbs.	8	60
Chest
Flat Bench Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
Back
Standing Reverse Dumbbell Fly	25 lbs.	8	60
	25 lbs.	8	60
Chest
Incline Dumbbell Press	25 lbs.	10	60
	25 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	10	60
	25 lbs.	10	60
Biceps
Standing Hammer Curls	25 lbs.	12	60
	25 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Chopping Wood with ax	0.000 miles	5	-
Standing Abs Workout	0.000 miles	10	-
Gold's Gym cardio - Jump Rope	0.000 miles	8	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	-	-	60
	-	-	60
Calves
One-Leg Dumbbell Calf Raises	-	-	60
	-	-	60
Thighs
Dumbbell Front Squat	-	-	60
	-	-	60
Shoulders
Dumbbell Shoulder Press, Staggered Stance	-	-	60
	-	-	60
Trapezius
Dumbbell Upright Rows	-	-	60
	-	-	60
Thighs
Dumbbell Lunges	-	-	60
	-	-	60
Chest
Flat Bench Dumbbell Flyes	-	-	60
	-	-	60
Back
Standing Reverse Dumbbell Fly	-	-	60
	-	-	60
Chest
Incline Dumbbell Press	-	-	60
	-	-	60
Triceps
One-Dumbbell Triceps Extensions	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Chopping Wood with ax	0.000 miles	0	-
Standing Abs Workout	0.000 miles	0	-

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