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:
chargers6901 on September 07, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press180 lbs.860
180 lbs.860
180 lbs.860
Pec Deck Flyes60 lbs.1260
60 lbs.1260
60 lbs.1260
Triceps
Machine Triceps Extensions75 lbs.860
75 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1560
15 lbs.1560
Abs
Machine Crunches--20
--20
--20
Thighs
Standing Leg Press--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press290 lbs.1090
290 lbs.1090
290 lbs.1090
290 lbs.1090
Lying Leg Curls60 lbs.1390
60 lbs.1390
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Donkey Calf Raises250 lbs.1060
250 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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