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:
grothenak on October 05, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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 Press185 lbs.860
185 lbs.860
185 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1160
45 lbs.1160
45 lbs.1160
Triceps
One-Dumbbell Triceps Extensions45 lbs.860
45 lbs.860
Rope Extensions60 lbs.1160
60 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges65 lbs.1090
65 lbs.1090
65 lbs.1090
65 lbs.1090
Lying Leg Curls60 lbs.1390
60 lbs.1390
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Donkey Calf Raises250 lbs.1060
250 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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