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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Rating:
 Unrated
Created By:
6969 on September 26, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.15120
125 lbs.10120
155 lbs.8120
175 lbs.6120
205 lbs.4120
Incline Barbell Press120 lbs.8120
145 lbs.4120
155 lbs.2120
165 lbs.1120
Incline Dumbbell Press40 lbs.10120
45 lbs.8120
50 lbs.6120
Flat Bench Dumbbell Flyes45 lbs.8120
50 lbs.6120
55 lbs.4120
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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats75 lbs.20120
95 lbs.15120
115 lbs.10120
115 lbs.10120
165 lbs.6120
Lower Back
Deadlifts100 lbs.15120
130 lbs.12120
160 lbs.10120
160 lbs.10120
Thighs
Lying Leg Curls50 lbs.10120
60 lbs.8120
70 lbs.6120
75 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-

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