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:
steelman_03 on December 22, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Triceps, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Hanging Knee Tucks-2530
-2530
Weighted Crunch-1530
-1530
Incline Sit-Ups-2030
-2030
Thighs
Barbell Squats140 lbs.1060
160 lbs.860
Calves
Seated Calf Raises45 lbs.1560
45 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press140 lbs.1060
160 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1060
25 lbs.1060
Biceps
Standing Barbell Curls50 lbs.2160
50 lbs.2160
Shoulders
Seated Dumbbell Press35 lbs.860
35 lbs.860
Triceps
Triceps Bench Dips-4060

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