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:
bradleyv on June 22, 2009
Comments:
Body Parts:
Thighs, Lower Back, Abs, Shoulders, Trapezius, Biceps, Triceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats75 lbs.20120
95 lbs.15120
115 lbs.10120
115 lbs.10120
155 lbs.6120
Lower Back
Deadlifts90 lbs.15120
130 lbs.12120
160 lbs.10120
160 lbs.10120
Thighs
Lying Leg Curls50 lbs.10120
55 lbs.8120
70 lbs.6120
70 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide Grip Front Chin-Ups-10120
-10120
-10120
-10120
-10120
-10120
Bent-Over Barbell Rows55 lbs.15120
75 lbs.10120
90 lbs.6120
90 lbs.6120
Seated Cable Rows95 lbs.15120
105 lbs.12120
120 lbs.10120
130 lbs.8120
One-Arm Dumbbell Bent-Over Rows40 lbs.15120
45 lbs.12120
50 lbs.8120
50 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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