This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
CodyA24 on January 11, 2010
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
Rest (sec.)
Dumbbell Bench Press5 lbs.860
5 lbs.860
5 lbs.860
5 lbs.860
Flat Bench Dumbbell Flyes2 lbs.960
2 lbs.960
2 lbs.960
Incline Dumbbell Flyes2 lbs.960
2 lbs.960
One-Arm Dumbbell Extensions2 lbs.860
2 lbs.860
2 lbs.860
One-Arm Dumbbell Kickbacks2 lbs.960
2 lbs.960
2 lbs.960
Flutter Kicks-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles30-

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