This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
scobra667 on March 22, 2010
Workout Category:
Strength & Cardio Combined
Workout Type:
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press345 lbs.860
345 lbs.860
345 lbs.860
345 lbs.860
Flat Bench Dumbbell Flyes85 lbs.1060
85 lbs.1060
85 lbs.1060
Pec Deck Flyes130 lbs.1060
130 lbs.1060
130 lbs.1060
Machine Seated Rows250 lbs.860
250 lbs.860
250 lbs.860
250 lbs.860
Wide-Grip Front Pulldowns235 lbs.1060
235 lbs.1060
235 lbs.1060
Cross-Bench Dumbbell Pullovers75 lbs.1160
75 lbs.1160
75 lbs.1160
Lower Back
Back Extension: Plank Hold with Lift-1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015

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