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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Created By:
01short10 on April 26, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Calves, Lower Back, Thighs, Abs, Chest, Trapezius, Shoulders, Forearms, Triceps, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns--60
Seated Cable Rows--60
Calves
Seated Calf Raises--60
Lower Back
Back Extensions--60
Thighs
Hip Abduction Machine--60
Hip Adduction Machine--60
Box Jumps--60
Standing Cable Leg Lifts--60
Abs
Crunches--30
Side Crunches--30
Core Stabilization with Twist--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press--60
Flat Bench Dumbbell Flyes--60
Trapezius
Barbell Upright Rows--60
Chest
Machine Chest Press--60
Shoulders
Machine Shoulder Press--60
Forearms
Barbell Wrist Curls--60
Shoulders
Cross-Body Cable Raises--60
Forearms
Barbell Reverse Wrist Curls--60
Triceps
One-Dumbbell Triceps Extensions--60
Biceps
Cable Curls--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.000 miles0-

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