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:
scottrkaplan on June 24, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
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
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.860
150 lbs.860
150 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
Rope Extensions50 lbs.1060
50 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Standing Leg Curls20 lbs.1290
20 lbs.1290
Leg Extensions60 lbs.1390
60 lbs.1390
Calves
Donkey Calf Raises200 lbs.1060
200 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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