This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
sway89
Rating:
 Rating: 1.0/5.0
Created By:
sway89 on April 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
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
Incline Dumbbell Press75 lbs.860
75 lbs.860
75 lbs.860
75 lbs.860
Flat Bench Dumbbell Flyes65 lbs.1060
65 lbs.1060
65 lbs.1060
Cable Crossovers70 lbs.1160
70 lbs.1160
Triceps
Lying Triceps Extensions115 lbs.860
115 lbs.860
115 lbs.860
Triceps Cable Pushdowns90 lbs.1160
90 lbs.1160
90 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press320 lbs.1090
320 lbs.1090
320 lbs.1090
320 lbs.1090
Hack Squats230 lbs.1090
230 lbs.1090
230 lbs.1090
Standing Leg Curls25 lbs.1590
25 lbs.1590
Leg Extensions80 lbs.1490
80 lbs.1490
Calves
Calf Presses270 lbs.1060
270 lbs.1060
270 lbs.1060
Lower Back
Machine Low Back Extensions190 lbs.1060
190 lbs.1060
190 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

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