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:
stalle78 on October 24, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.860
100 lbs.860
100 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1160
20 lbs.1160
20 lbs.1160
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.860
25 lbs.860
25 lbs.860
Cross-Bench Dumbbell Pullovers20 lbs.1360
20 lbs.1360
20 lbs.1360
Forearms
Barbell Wrist Curls30 lbs.1060
Biceps
Standing Barbell Curls45 lbs.860
45 lbs.860
Incline Dumbbell Curls12 lbs.1260
12 lbs.1260
Triceps
Lying Triceps Extensions35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1160
10 lbs.1160
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 3
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Yoga for Beginners0.000 miles0-
0.000 miles0-

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