This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
panja on January 08, 2010
Workout Category:
Cardio Training Only
Workout Type:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles60-
Day 3
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press295 lbs.860
295 lbs.860
295 lbs.860
295 lbs.860
Decline Barbell Press265 lbs.1060
265 lbs.1060
265 lbs.1060
Cable Crossovers80 lbs.1160
80 lbs.1160
80 lbs.1160
Close-Grip Pulldowns220 lbs.860
220 lbs.860
220 lbs.860
220 lbs.860
Reverse-Grip Bent-Over Barbell Rows110 lbs.1060
110 lbs.1060
110 lbs.1060
Cross-Bench Dumbbell Pullovers65 lbs.1060
65 lbs.1060
65 lbs.1060
Lower Back
Machine Low Back Extensions200 lbs.1060
200 lbs.1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015

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