This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
laurinat on February 06, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Biceps, Triceps, Abs, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press60 lbs.860
60 lbs.860
60 lbs.860
Back
Close-Grip Pulldowns50 lbs.860
50 lbs.860
50 lbs.860
Biceps
Machine Preacher Curls25 lbs.860
25 lbs.860
25 lbs.860
Triceps
One-Arm Dumbbell Extensions8 lbs.860
8 lbs.860
8 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.1090
110 lbs.1090
110 lbs.1090
Incline Barbell Press85 lbs.1090
85 lbs.1090
85 lbs.1090
Decline Barbell Press110 lbs.890
110 lbs.890
110 lbs.890
Flat Bench Dumbbell Flyes30 lbs.1090
30 lbs.1090
30 lbs.1090
Biceps
Standing Barbell Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Suicide Curls30 lbs.2190
30 lbs.2190
30 lbs.2190
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-
Outdoor Running0.000 miles0-

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