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:
josh87 on October 20, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Thighs
Barbell Squats125 lbs.12120
125 lbs.12120
125 lbs.12120
Angled Leg Press230 lbs.1290
230 lbs.1290
230 lbs.1290
Leg Extensions80 lbs.1290
80 lbs.1290
80 lbs.1290
Lying Leg Curls55 lbs.1290
55 lbs.1290
55 lbs.1290
Calves
Standing Calf Raises220 lbs.1060
220 lbs.1060
220 lbs.1060
220 lbs.1060
Abs
Flutter Kicks--30
--30
Hanging Knee Tucks--30
--30
Hanging Knees-to-Elbows--30
--30
Hanging Leg Raises--30
--30
Incline Sit-Ups--30
--30
Leg Raises--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press165 lbs.1090
165 lbs.1090
165 lbs.1090
Incline Barbell Press125 lbs.1090
125 lbs.1090
125 lbs.1090
Decline Barbell Press165 lbs.890
165 lbs.890
165 lbs.890
Flat Bench Dumbbell Flyes45 lbs.1090
45 lbs.1090
45 lbs.1090
Biceps
Standing Barbell Curls70 lbs.1290
70 lbs.1290
70 lbs.1290
Suicide Curls45 lbs.2190
45 lbs.2190
45 lbs.2190
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Outdoor Running0.000 miles30-

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