SCOTTIESUB21

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:
scottiesub21 on January 15, 2010
Comments:
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
Weight
Exercise
Reps
Rest (sec.)
Chest
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
Back
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
-2560
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Aerobics0.000 miles45-
Calisthenics - High Effort0.000 miles20-

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