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:
custer1 on December 05, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press90 lbs.15120
110 lbs.10120
135 lbs.8120
155 lbs.6120
180 lbs.4120
Incline Barbell Press105 lbs.8120
125 lbs.4120
135 lbs.2120
145 lbs.1120
Incline Dumbbell Press35 lbs.10120
40 lbs.8120
45 lbs.6120
Flat Bench Dumbbell Flyes40 lbs.8120
45 lbs.6120
45 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
95 lbs.15120
105 lbs.10120
105 lbs.10120
155 lbs.6120
Lower Back
Deadlifts90 lbs.15120
120 lbs.12120
140 lbs.10120
140 lbs.10120
Thighs
Lying Leg Curls50 lbs.10120
55 lbs.8120
60 lbs.6120
70 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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