This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
krisknezel on October 13, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1360
25 lbs.1360
25 lbs.1360
Pushups--60
--60
--60
Triceps
Machine Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1160
12 lbs.1160
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Straight-Arm Side Bridge--15
--15
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Medium Run0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Angled Leg Press200 lbs.1090
200 lbs.1090
200 lbs.1090
200 lbs.1090
Stiff-Legged Deadlifts30 lbs.1490
30 lbs.1490
30 lbs.1490
Leg Extensions50 lbs.1590
50 lbs.1590
Calves
Standing Calf Raises180 lbs.1060
180 lbs.1060
Seated Calf Raises50 lbs.1260
50 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Thighs
Hip Abduction Machine--60
Hip Adduction Machine--60
Lying Leg Curls--60

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