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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:
bigchick on June 18, 2009
Comments:
Body Parts:
Abs, Lower Back, Chest, Triceps, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2030
-100
Bicycle Crunches-100
Reverse Crunches-100
Bench Knee Tucks-100
Lower Back
Back Extension: Ground-max120
Chest
Pushups-max0
Dumbbell Bench Press30 lbs.1260
Pushups-max0
Incline Dumbbell Flyes20 lbs.1260
Triceps
Triceps Parallel-Bar Dips-max0
One-Arm Dumbbell Kickbacks12 lbs.1260
Triceps Bench Dips-max30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Easy Run2.500 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles5-
440 yard sprint (1/4 mile)0.000 miles0-
Walking (steps/day)0.000 miles2-
440 yard sprint (1/4 mile)0.000 miles0-
Walking (steps/day)0.000 miles2-
440 yard sprint (1/4 mile)0.000 miles0-
Walking (steps/day)0.000 miles2-
Easy Run0.000 miles5-
Walking (steps/day)0.000 miles5-

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