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:
t3agle on January 02, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press60 kg.860
60 kg.860
60 kg.860
60 kg.860
Flat Bench Dumbbell Flyes12 kg.1260
12 kg.1260
12 kg.1260
Cable Crossovers20 kg.1060
20 kg.1060
20 kg.1060
Back
Seated Cable Rows36 kg.860
36 kg.860
36 kg.860
36 kg.860
Wide-Grip Front Pulldowns32 kg.1160
32 kg.1160
32 kg.1160
Reverse Fly10 kg.860
10 kg.860
10 kg.860
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Flutter Kicks-2020
Incline Sit-Ups-2020
Side Crunches-2015
-2515
Cable Crunches--30
Machine Crunches--30
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press14 kg.860
14 kg.860
14 kg.860
Lateral Dumbbell Raises4 kg.1260
4 kg.1260
4 kg.1260
Trapezius
Barbell Upright Rows20 kg.860
20 kg.860
Barbell Shrugs34 kg.1260
34 kg.1260
Triceps
One-Dumbbell Triceps Extensions11 kg.860
11 kg.860
11 kg.860
Rope Extensions16 kg.1160
16 kg.1160
16 kg.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-

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