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:
mondue on January 24, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press85 lbs.860
85 lbs.860
85 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1160
25 lbs.1160
Incline Dumbbell Flyes20 lbs.1260
20 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.860
30 lbs.860
30 lbs.860
Forearms
Barbell Wrist Curls40 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.860
20 lbs.860
Concentration Curls12 lbs.1360
12 lbs.1360
Triceps
Lying Triceps Extensions45 lbs.860
45 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1260
10 lbs.1260
Abs
Crunches-2515
-2515
Side Crunches-2520
-2515

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