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:
honestabe on February 15, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Beginner
Target Gender:
Both
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
Dumbbell Bench Press30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1060
20 lbs.1060
20 lbs.1060
Incline Dumbbell Flyes15 lbs.1360
15 lbs.1360
Triceps
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
10 lbs.860
One-Arm Dumbbell Kickbacks8 lbs.1260
8 lbs.1260
8 lbs.1260
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles90-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Dumbbell Squats30 lbs.1090
30 lbs.1090
30 lbs.1090
Partial Dumbbell Squats25 lbs.1390
25 lbs.1390
Calves
Seated Dumbbell Calf Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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