SPRING TRAINING 1

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:
diamondjeff on January 28, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
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 Press220 lbs.860
220 lbs.860
220 lbs.860
Flat Bench Dumbbell Flyes55 lbs.1060
55 lbs.1060
55 lbs.1060
Triceps
Lying Triceps Extensions100 lbs.860
100 lbs.860
Triceps Cable Pushdowns80 lbs.1060
80 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press310 lbs.1090
310 lbs.1090
310 lbs.1090
310 lbs.1090
Standing Leg Curls25 lbs.1590
25 lbs.1590
Leg Extensions80 lbs.1490
80 lbs.1490
Calves
Donkey Calf Raises270 lbs.1060
270 lbs.1060
Lower Back
Machine Low Back Extensions170 lbs.1060
170 lbs.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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