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:
bzakattack10 on March 17, 2010
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
Dumbbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1260
35 lbs.1260
35 lbs.1260
Incline Dumbbell Flyes30 lbs.1160
30 lbs.1160
30 lbs.1160
Back
Close-Grip Pulldowns110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Bent-Over Barbell Rows65 lbs.1060
65 lbs.1060
65 lbs.1060
Machine Pullovers60 lbs.1060
60 lbs.1060
60 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 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
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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