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:
rstajner on October 19, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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
Crunches-1530
Bench Knee Tucks-1530
Chest
Pushups-1545
Thighs
Dumbbell Lunges30 lbs.1260
Back
Seated Cable Rows95 lbs.1245
Biceps
Standing Alternate Dumbbell Curls30 lbs.1245
Triceps
Triceps Cable Pushdowns50 lbs.1245
Chest
Machine Chest Press130 lbs.1045
Thighs
Smith Machine Squats115 lbs.1060
Back
Wide-Grip Front Pulldowns95 lbs.1045
Biceps
Machine Preacher Curls60 lbs.1045
Triceps
Triceps Bench Dips-1045
Abs
Bridge (Plank)-145
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles20-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles40-

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