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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:
bull42473 on May 05, 2019
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Lower Back, Thighs, Triceps, Biceps, Shoulders, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Weighted Chinup-50
-50
-50
-50
-50
Bent-Over Barbell Rows-120
-120
-120
-120
Lower Back
Deadlifts-50
-50
-50
-50
Thighs
Barbell Squats-120
-120
-120
-120
-120
Triceps
Weighted Parallel-Bar Dips-80
-80
-80
-80
-80
Triceps Ladders-150
-150
-150
-150
Biceps
Standing Hammer Curls-120
-120
-120
-120
Cable Curls-200
-200
-200
-200
-200
Shoulders
Standing Barbell Press-150
-150
-150
-150
-150
Back
Face Pull-250
-250
-250
-250
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Leg Raises-150
-150
-150
-150
Crunches-200
-200
-200
-200
Windshield Wiper-200
-200
-200
-200
Thighs
Jumping Jacks: Basic-500
-500
-500
-500
Abs
Mountain Climbers-500
-500
-500
-500
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles200
Outdoor Cycling8 miles400

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