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:
tmjohnson on February 19, 2009
Users:
Comments:
Workout Category:
Strength Training Only
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 Press120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Pec Deck Flyes50 lbs.1460
50 lbs.1460
50 lbs.1460
Machine Chest Press130 lbs.1160
130 lbs.1160
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
70 lbs.860
Rope Extensions50 lbs.1060
50 lbs.1060
50 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
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press250 lbs.1090
250 lbs.1090
250 lbs.1090
250 lbs.1090
Standing Leg Curls25 lbs.1090
25 lbs.1090
25 lbs.1090
Lying Leg Curls50 lbs.1290
50 lbs.1290
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Donkey Calf Raises210 lbs.1060
210 lbs.1060
210 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
110 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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