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:
muller0311 on June 10, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
Description
this is work out that i ment to use

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Decline Barbell Press120 lbs.1060
120 lbs.1060
120 lbs.1060
Incline Dumbbell Flyes25 lbs.1360
25 lbs.1360
25 lbs.1360
Back
Close-Grip Pulldowns100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Wide-Grip Front Pulldowns90 lbs.1060
90 lbs.1060
90 lbs.1060
Cross-Bench Dumbbell Pullovers30 lbs.1060
30 lbs.1060
30 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-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
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
85% Max Cycling (RPE 6)0.000 miles30-

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