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:
drlove on June 14, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Pec Deck Flyes40 lbs.1360
40 lbs.1360
40 lbs.1360
Machine Chest Press100 lbs.1160
100 lbs.1160
Back
Close-Grip Pulldowns90 lbs.860
90 lbs.860
90 lbs.860
90 lbs.860
Wide-Grip Front Pulldowns75 lbs.1160
75 lbs.1160
75 lbs.1160
Machine Pullovers40 lbs.1360
40 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-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
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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