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:
paul197633 on February 25, 2010
Users:
Comments:
Workout Category:
Strength Training Only
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 Press60 lbs.1060
70 lbs.860
80 lbs.660
Flat Bench Dumbbell Flyes50 lbs.1060
60 lbs.960
60 lbs.860
Incline Dumbbell Flyes60 lbs.1060
70 lbs.960
70 lbs.860
Triceps
Triceps Cable Pushdowns40 lbs.1060
50 lbs.860
60 lbs.860
One-Arm Dumbbell Kickbacks30 lbs.1060
40 lbs.860
50 lbs.760
Triceps Bench Dips--60
--60
--60
Abs
Crunches-2515
-2515
-2515
Knee to Chest Crunches-2520
-2515
-2515
Side Crunches-2530
-2530
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats130 lbs.1090
130 lbs.1090
130 lbs.1090
130 lbs.1090
Standing Leg Curls20 lbs.1390
20 lbs.1390
20 lbs.1390
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Donkey Calf Raises200 lbs.1060
200 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles90-

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