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:
 Rating: 2.5/5.0
Created By:
mathewjhogan on April 03, 2009
Users:
Comments:
Workout Category:
Circuit Training
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-2530
-2530
-2530
Flutter Kicks-1530
-1530
-1530
Chest
Swiss-Ball Pushup-2530
-2530
-2530
Thighs
Hack Squats120 lbs.1560
130 lbs.1560
140 lbs.1060
Back
T-Bar Rows35 lbs.1245
40 lbs.1245
45 lbs.1045
Biceps
Standing Barbell Curls25 lbs.1245
20 lbs.1245
25 lbs.1045
Triceps
One-Arm Dumbbell Extensions10 lbs.1245
12 lbs.1045
15 lbs.845
Chest
Dumbbell Flyes15 lbs.1245
20 lbs.1045
25 lbs.845
Thighs
Angled Leg Press190 lbs.1060
195 lbs.1060
200 lbs.1060
Back
Close-Grip Pulldowns40 lbs.1045
45 lbs.1045
50 lbs.1045
Shoulders
Seated Dumbbell Press15 lbs.1245
20 lbs.1245
25 lbs.845
Biceps
Seated Hammer Curls10 lbs.1045
15 lbs.1045
20 lbs.845
Lower Back
Back Extensions-3045
-3045
-3045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
85% Max Sprint (RPE 6)1.630 miles20-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run3.770 miles45-

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