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:
Omggirl147 on November 19, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Calves, Thighs, Lower Back, Forearms, Triceps, Chest, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Standing Calf Raises15 lbs.3060
Seated Barbell Calf Raises20 lbs.3060
Thighs
Dumbbell Lunges20 lbs.2060
Dumbbell Squats30 lbs.2060
Step-Ups-3060
Lower Back
Back Extension: Plank Hold with Lift--60
Forearms
Dumbbell Wrist Curls10 lbs.2060
Triceps
Triceps Bench Dips-2060
Triceps Cable Pushdowns20 lbs.1560
Chest
Pushups-2060
Pushups: Wide-Grip-1560
Abs
Crunches-4530
Knee to Chest Crunches-3530
Back
Wide-Grip Behind-The-Neck Pulldowns20 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stretching0 miles3-
Jumping Rope0 miles5-
Jumping Jacks0 miles2-
Treadmill Running3 miles20-
Upright Stationary Bike4 miles20-

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