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:
shakakhan85 on March 16, 2010
Users:
Comments:
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms, Chest, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Standing Leg Curls20 lbs.1690
20 lbs.1690
20 lbs.1690
Leg Extensions70 lbs.1390
70 lbs.1390
Calves
Donkey Calf Raises230 lbs.1060
230 lbs.1060
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
Lateral Cable Raises15 lbs.1460
15 lbs.1460
15 lbs.1460
Trapezius
Barbell Upright Rows65 lbs.860
65 lbs.860
Barbell Shrugs115 lbs.1260
115 lbs.1260
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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