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:
vinny7809 on January 01, 2010
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
Machine Incline Chest Press110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Pec Deck Flyes50 lbs.1260
50 lbs.1260
50 lbs.1260
Machine Chest Press120 lbs.1160
120 lbs.1160
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
20 lbs.860
Rope Extensions45 lbs.1060
45 lbs.1060
45 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
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
Angled Leg Press230 lbs.1090
230 lbs.1090
230 lbs.1090
230 lbs.1090
Lying Leg Curls55 lbs.1090
55 lbs.1090
55 lbs.1090
Standing Leg Curls20 lbs.1290
20 lbs.1290
Leg Extensions60 lbs.1390
60 lbs.1390
Calves
Standing Calf Raises200 lbs.1060
200 lbs.1060
200 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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