ORIGINAL

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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Created By:

bradleyv on June 22, 2009

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Body Parts:

Thighs, Lower Back, Abs, Shoulders, Trapezius, Biceps, Triceps, Chest

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	75 lbs.	20	120
	95 lbs.	15	120
	115 lbs.	10	120
	115 lbs.	10	120
	155 lbs.	6	120
Lower Back
Deadlifts	90 lbs.	15	120
	130 lbs.	12	120
	160 lbs.	10	120
	160 lbs.	10	120
Thighs
Lying Leg Curls	50 lbs.	10	120
	55 lbs.	8	120
	70 lbs.	6	120
	70 lbs.	6	120
Dumbbell Lunges	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
Bent-Over Barbell Rows	55 lbs.	15	120
	75 lbs.	10	120
	90 lbs.	6	120
	90 lbs.	6	120
Seated Cable Rows	95 lbs.	15	120
	105 lbs.	12	120
	120 lbs.	10	120
	130 lbs.	8	120
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	120
	45 lbs.	12	120
	50 lbs.	8	120
	50 lbs.	6	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	30	-

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