This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lossitfly
Rating:
 Unrated
Created By:
lossitfly on September 21, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Abs, Lower Back, Thighs, Biceps, Triceps, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.1060
50 lbs.1060
50 lbs.1060
Dumbbell Flyes130 lbs.1060
130 lbs.1060
130 lbs.1060
Incline Dumbbell Press45 lbs.1060
45 lbs.1060
45 lbs.1060
Pushups: Medicine Ball-2060
-2060
-2060
Back
Pull Up with Neutral Grip-1060
-1060
-1060
Abs
Knee to Chest Crunches-1030
-1030
-1030
Machine Crunches140 lbs.1030
140 lbs.1030
140 lbs.1030
Lower Back
Machine Low Back Extensions180 lbs.1060
180 lbs.1060
180 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches140 lbs.1030
140 lbs.1030
140 lbs.1030
Thighs
Angled Leg Press210 lbs.1060
210 lbs.1060
210 lbs.1060
Dumbbell Lunges40 lbs.1060
40 lbs.1060
40 lbs.1060
Leg Extensions170 lbs.1060
170 lbs.1060
170 lbs.1060
Lying Leg Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Romanian Deadlift115 lbs.1060
115 lbs.1060
115 lbs.1060
Barbell Squats135 lbs.1060
135 lbs.1060
135 lbs.1060
Lower Back
Machine Low Back Extensions180 lbs.1060
180 lbs.1060
180 lbs.1060

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