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:
syaw10 on September 12, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
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
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1260
25 lbs.1260
Incline Dumbbell Flyes20 lbs.1360
20 lbs.1360
Triceps
Lying Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1460
10 lbs.1460
10 lbs.1460
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Dumbbell Squats40 lbs.1090
40 lbs.1090
40 lbs.1090
Partial Dumbbell Squats30 lbs.1490
30 lbs.1490
Calves
Seated Dumbbell Calf Raises25 lbs.1060
25 lbs.1060
25 lbs.1060
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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