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:
chrislm04 on August 27, 2009
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
Rest (sec.)
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
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
Hanging Leg Raises-1025
Dumbbell Side Bends--25
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Jackknifes--15
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles60-

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