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 & Cardio Combined
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
Dumbbell Bench Press40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1160
25 lbs.1160
25 lbs.1160
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 Curls25 lbs.860
25 lbs.860
Concentration Curls12 lbs.1460
12 lbs.1460
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1260
10 lbs.1260
Abs
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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