SAEEDASGHAR2

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:
saeedasghar on January 24, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
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
Barbell Bench Press14 kg.860
14 kg.860
14 kg.860
Flat Bench Dumbbell Flyes5 kg.1560
5 kg.1560
5 kg.1560
Triceps
Lying Triceps Extensions9 kg.860
9 kg.860
Triceps Cable Pushdowns9 kg.1060
9 kg.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats59 kg.1090
59 kg.1090
59 kg.1090
59 kg.1090
Stiff-Legged Deadlifts16 kg.1590
16 kg.1590
Leg Extensions27 kg.1590
27 kg.1590
Calves
Donkey Calf Raises95 kg.1060
95 kg.1060
Lower Back
Machine Low Back Extensions36 kg.1060
36 kg.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-

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