This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
hi8823 on October 18, 2011
Comments:
Workout Category:
Strength Training Only
Workout Type:
Endurance
Experience Level:
Beginner
Body Parts:
Abs, Thighs, Triceps, Back, Calves, Forearms, Lower Back, Shoulders, Trapezius, Chest, Biceps
Workout Length:
2 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bicycle Crunches--30
--30
Side Crunches--30
--30
Thighs
Barbell Squats--60
--60
Lying Leg Curls--60
--60
Triceps
Lying Triceps Extensions--60
--60
Back
Wide Grip Front Chin-Ups--60
--60
Calves
Standing Calf Raises--60
Seated Calf Raises--60
Forearms
Weight Roll-Ups--60
--60
Lower Back
Deadlifts--60
--60
Good Mornings--60
--60
Shoulders
Plate Pickup Overhead Lift--60
--60
Trapezius
Forward Leaning Shrugs--60
--60
Triceps
Decline Triceps Extension--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stretching0 miles0-
Spinning0 miles0-
Zumba0 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Side Crunches--30
--30
Bicycle Crunches--30
Back
Wide-Grip Front Pulldowns--60
Thighs
Lying Leg Curls--60
Barbell Squats--60
Chest
Pushups--60
Abs
Flutter Kicks--30
Calves
Standing Calf Raises--60
Abs
Incline Sit-Ups--30
Hanging Leg Raises--30
Hanging Knee Tucks--30
Flutter Kicks--30
Biceps
Seated Hammer Curls--60
Concentration Curls--60
Calves
Standing Calf Raises--60
Chest
Cable Crossovers--60
Burpees--60
Forearms
Weight Roll-Ups--60
--60
Lower Back
Deadlifts--60
Back Extensions--60
Thighs
Leg Extensions--60
Front Squats--60
Triceps
Pushups: Close Grip--60
Triceps Ladders--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stretching0 miles0-
Aerobics0 miles0-
Spinning0 miles0-
Jumping Jacks0 miles0-
0 miles0-

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