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:
njdiver65 on January 23, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
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
Barbell Bench Press75 lbs.860
75 lbs.860
75 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1660
15 lbs.1660
15 lbs.1660
Triceps
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
One-Arm Dumbbell Kickbacks8 lbs.1160
8 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Partial Dumbbell Squats20 lbs.1790
20 lbs.1790
Dumbbell Squats20 lbs.1690
20 lbs.1690
Calves
Seated Barbell Calf Raises45 lbs.1060
45 lbs.1060
Lower Back
Good Mornings--60
--60
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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