WEIGHTLIFTING

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:
kassandradee on April 21, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Hack Squats130 lbs.1090
130 lbs.1090
130 lbs.1090
Lying Leg Curls35 lbs.1490
35 lbs.1490
Leg Extensions40 lbs.1790
40 lbs.1790
Calves
Donkey Calf Raises150 lbs.1060
150 lbs.1060
150 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-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
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
Lateral Dumbbell Raises8 lbs.1260
8 lbs.1260
8 lbs.1260
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
Dumbbell Shrugs30 lbs.1060
30 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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