WEIGHT-LOSS

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:
TQ90 on October 18, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press50 kg.12120
52 kg.10120
57 kg.8120
59 kg.6120
Barbell Bench Press54 kg.12120
66 kg.8120
73 kg.6120
75 kg.5120
Cable Crossovers14 kg.10120
18 kg.8120
23 kg.6120
27 kg.5120
Pec Deck Flyes27 kg.10120
27 kg.10120
27 kg.10120
27 kg.10120
Back
Wide-Grip Front Pulldowns43 kg.12120
48 kg.10120
52 kg.8120
54 kg.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows41 kg.12120
45 kg.10120
50 kg.8120
54 kg.5120
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 km30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls9 kg.12120
11 kg.10120
16 kg.6120
18 kg.5120
EZ Curl Bar Curls23 kg.12120
29 kg.8120
34 kg.6120
36 kg.5120
Standing Barbell Curls29 kg.10120
29 kg.10120
29 kg.10120
29 kg.10120
Triceps
Triceps Cable Pushdowns20 kg.12120
23 kg.10120
27 kg.8120
29 kg.6120
Close-Grip Bench Press41 kg.12120
45 kg.8120
50 kg.8120
54 kg.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups5 kg.260
5 kg.260
5 kg.260
Barbell Wrist Curls18 kg.2060
18 kg.2060
18 kg.2060
Barbell Reverse Wrist Curls9 kg.2060
9 kg.2060
9 kg.2060
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km45-

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