WORKOUT 1

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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Created By:

chrislm04 on August 27, 2009

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Workout Category:

Strength & Cardio Combined

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
	30 lbs.	13	60
Cable Crossovers	30 lbs.	16	60
	30 lbs.	16	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Wide-Grip Front Pulldowns	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Machine Pullovers	50 lbs.	12	60
	50 lbs.	12	60
Lower Back
Deadlifts	-	-	60
	-	-	60
	-	-	60
Abs
Hanging Leg Raises	-	10	25
Dumbbell Side Bends	-	-	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Jackknifes	-	-	15
	-	-	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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