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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:
seabee1978 on March 16, 2010
Users:
Comments:
Body Parts:
Chest, Thighs, Shoulders, Biceps, Triceps, Back, Abs

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1510
Thighs
Dumbbell Squats35 lbs.1510
Shoulders
Seated Dumbbell Press25 lbs.1210
Thighs
Dumbbell Squats35 lbs.1010
Biceps
Standing Alternate Dumbbell Curls20 lbs.1510
Thighs
Dumbbell Lunges20 lbs.1210
Triceps
Triceps Bench Dips-1210
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.1510
Thighs
Dumbbell Lunges20 lbs.1010
Abs
Crunches-25120
Chest
Pushups-1510
Thighs
Dumbbell Squats30 lbs.1510
Shoulders
Seated Dumbbell Press25 lbs.1210
Thighs
Dumbbell Squats30 lbs.1010
Biceps
Standing Alternate Dumbbell Curls20 lbs.1510
Thighs
Dumbbell Lunges20 lbs.1210
Triceps
Triceps Bench Dips-1210
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.1510
Thighs
Dumbbell Lunges20 lbs.1010
Abs
Crunches-25120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 miles0-

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