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:
Tbone41 on October 13, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1060
35 lbs.1060
35 lbs.1060
Pec Deck Flyes50 lbs.1260
50 lbs.1260
Triceps
Lying Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Triceps Cable Pushdowns50 lbs.1060
50 lbs.1060
50 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Angled Leg Press240 lbs.1090
240 lbs.1090
240 lbs.1090
Standing Leg Curls20 lbs.1490
20 lbs.1490
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Calf Presses210 lbs.1060
210 lbs.1060
210 lbs.1060

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