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:
cody6984 on March 31, 2010
Users:
Comments:
Body Parts:
Biceps, Triceps, Back, Abs, Chest, Lower Back, Forearms, Calves, Thighs, Trapezius, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Cable Curls--60
--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
--60
Back
Seated Cable Rows--60
--60
--60
Abs
Crunches--30
--30
--30
Hanging Leg Raises--30
--30
--30
Crunch Twists--30
--30
--30
Cable Crunches--30
--30
--30
Chest
Machine Chest Press--60
--60
--60
Pec Deck Flyes--60
--60
--60
Lower Back
Machine Low Back Extensions--60
--60
--60
Forearms
Barbell Wrist Curls--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Calf Presses--60
--60
--60
Thighs
Leg Extensions--60
--60
--60
Barbell Squats--60
--60
--60
Trapezius
Barbell Upright Rows--60
--60
--60
Dumbbell Shrugs--60
--60
--60
Abs
Crunches--30
--30
Hanging Leg Raises--30
--30
Crunch Twists--30
--30
Cable Crunches--30
--30
Shoulders
Machine Lateral Raises--60
--60
--60
Seated Barbell Front Press--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-

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