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:
scottiesub21 on January 15, 2010
Workout Category:
Strength & Cardio Combined
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
Rest (sec.)
Barbell Bench Press160 lbs.860
160 lbs.860
160 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
Pec Deck Flyes60 lbs.1060
60 lbs.1060
One-Arm Dumbbell Bent-Over Rows45 lbs.860
45 lbs.860
45 lbs.860
Wide-Grip Front Pulldowns105 lbs.1060
105 lbs.1060
Reverse-Grip Bent-Over Barbell Rows90 lbs.1060
90 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-2560
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Side Crunches-2520
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Aerobics0.000 miles45-
Calisthenics - High Effort0.000 miles20-

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