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: 5.0/5.0
Created By:
tupperware on June 20, 2009
Comments:
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1360
15 lbs.1360
Barbell Bench Press35 lbs.1260
35 lbs.1260
Triceps
Lying Triceps Extensions30 lbs.860
30 lbs.860
Triceps Cable Pushdowns20 lbs.1560
20 lbs.1560
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press140 lbs.1090
140 lbs.1090
140 lbs.1090
140 lbs.1090
Lying Leg Curls60 lbs.1290
60 lbs.1290
60 lbs.1290
Leg Extensions30 lbs.1790
30 lbs.1790
Calves
Standing Calf Raises120 lbs.1060
120 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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