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:
swels on October 20, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges10 lbs.860
10 lbs.860
10 lbs.860
Dumbbell Squats10 lbs.860
10 lbs.860
10 lbs.860
Chest
Dumbbell Bench Press15 lbs.860
15 lbs.860
15 lbs.860
Shoulders
Lateral Dumbbell Raises5 lbs.860
5 lbs.860
5 lbs.860
Biceps
Seated Hammer Curls8 lbs.860
8 lbs.860
8 lbs.860
Triceps
One-Arm Dumbbell Extensions5 lbs.860
5 lbs.860
5 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.860
15 lbs.860
Lower Back
Back Extension: Ground-max60
Calves
One-Leg Dumbbell Calf Raises15 lbs.860
15 lbs.860
15 lbs.860
Abs
Side Crunches-1530
-1530
Bicycle Crunches-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
95% Max Cycling (RPE 8)0.000 miles30-

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