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:
grant_jeremy82 on October 26, 2009
Workout Category:
Strength & Cardio Combined
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press160 lbs.860
160 lbs.860
160 lbs.860
160 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Incline Dumbbell Flyes30 lbs.1360
30 lbs.1360
One-Arm Dumbbell Bent-Over Rows45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Cross-Bench Dumbbell Pullovers35 lbs.1160
35 lbs.1160
35 lbs.1160
Lower Back
Back Extension: Ground-1060
Flutter Kicks-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-

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