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:
chrislm04 on August 27, 2009
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.860
135 lbs.860
135 lbs.860
135 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1360
30 lbs.1360
30 lbs.1360
Cable Crossovers30 lbs.1660
30 lbs.1660
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Wide-Grip Front Pulldowns90 lbs.1060
90 lbs.1060
90 lbs.1060
Machine Pullovers50 lbs.1260
50 lbs.1260
Lower Back
Deadlifts--60
--60
--60
Abs
Hanging Leg Raises-1025
Dumbbell Side Bends--25
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Jackknifes--15
--15
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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