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:
dannyhelm on February 20, 2009
Comments:
Workout Category:
Circuit Training
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps
Description
at home training

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-150
Knee to Chest Crunches-150
Side-Ups-100
Lower Back
Back Extension: Plank Hold with Lift-max0
Back Extension: Ground-max60
Thighs
Barbell Squats95 lbs.1030
Chest
Barbell Bench Press55 lbs.1030
Back
Wide-Grip Front Pulldowns45 lbs.1030
Shoulders
Seated Barbell Front Press35 lbs.1030
Triceps
Triceps Cable Pushdowns25 lbs.1030
Thighs
Leg Extensions60 lbs.1030
Biceps
Standing Barbell Curls25 lbs.1030
Thighs
Lying Leg Curls40 lbs.10120
Barbell Squats85 lbs.1030
Chest
Barbell Bench Press55 lbs.1030
Back
Wide-Grip Front Pulldowns45 lbs.1030
Shoulders
Seated Barbell Front Press30 lbs.1030
Triceps
Triceps Cable Pushdowns25 lbs.1030
Thighs
Leg Extensions50 lbs.1030
Biceps
Standing Barbell Curls25 lbs.1030
Thighs
Lying Leg Curls40 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Easy Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run5.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Cool Down0.000 miles10-

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