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:
debroo72 on March 02, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Squat Thrusters20 lbs.1590
25 lbs.1290
30 lbs.1090
35 lbs.890
Angled Leg Press170 lbs.1090
170 lbs.1090
170 lbs.1090
Walking Lunges with Dumbbells25 lbs.-90
25 lbs.-90
Leg Extensions40 lbs.1690
40 lbs.1690
Calves
Standing Calf Raises150 lbs.1060
150 lbs.1060
150 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-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
Thighs
Speed Squats (Tabata Squats)-2560
-2260
-2060
-1860
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
Lateral Dumbbell Raises8 lbs.1060
8 lbs.1060
8 lbs.1060
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
Barbell Shrugs65 lbs.1060
65 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

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