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:
coolsport on December 21, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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 Press30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1560
20 lbs.1560
20 lbs.1560
Triceps
One-Dumbbell Triceps Extensions25 lbs.860
25 lbs.860
Rope Extensions30 lbs.1360
30 lbs.1360
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
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
Barbell Lunges40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Lying Leg Curls35 lbs.1490
35 lbs.1490
Leg Extensions50 lbs.1290
50 lbs.1290
Calves
Standing Calf Raises160 lbs.1060
160 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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