This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Ndpolyniak
Rating:
 Unrated
Created By:
Ndpolyniak on June 22, 2009
Users:
Comments:
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 Press135 lbs.860
135 lbs.860
135 lbs.860
135 lbs.860
Decline Barbell Press135 lbs.1060
135 lbs.1060
135 lbs.1060
Cable Crossovers30 lbs.1660
30 lbs.1660
30 lbs.1660
Back
Close-Grip Pulldowns120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Bent-Over Barbell Rows60 lbs.1160
60 lbs.1160
60 lbs.1160
Cross-Bench Dumbbell Pullovers30 lbs.1260
30 lbs.1260
30 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-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
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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