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:
tmckinniss on April 04, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press170 lbs.860
170 lbs.860
170 lbs.860
170 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1260
40 lbs.1260
40 lbs.1260
Cable Crossovers40 lbs.1460
40 lbs.1460
40 lbs.1460
Back
Seated Cable Rows125 lbs.860
125 lbs.860
125 lbs.860
125 lbs.860
Reverse-Grip Bent-Over Barbell Rows60 lbs.1160
60 lbs.1160
60 lbs.1160
Machine Pullovers60 lbs.1360
60 lbs.1360
60 lbs.1360
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
130 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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