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:
chewiestorm on January 01, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Biceps, Triceps, Thighs, Shoulders, Trapezius, Calves, Lower Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press80 lbs.860
80 lbs.860
80 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.860
25 lbs.860
25 lbs.860
Biceps
Barbell Preacher Curls35 lbs.860
35 lbs.860
Triceps
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
Thighs
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
Standing Leg Curls10 lbs.1990
10 lbs.1990
Shoulders
Seated Barbell Front Press40 lbs.860
40 lbs.860
Trapezius
Barbell Upright Rows30 lbs.860
Calves
Donkey Calf Raises140 lbs.1060
Lower Back
Machine Low Back Extensions60 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 3
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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