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:
lstallard on August 21, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
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
Dumbbell Bench Press35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1560
20 lbs.1560
Pec Deck Flyes30 lbs.1560
30 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Wide-Grip Front Pulldowns65 lbs.1060
65 lbs.1060
Cross-Bench Dumbbell Pullovers20 lbs.1260
20 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
Cross-Body Cable Raises10 lbs.1160
10 lbs.1160
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
Barbell Shrugs65 lbs.1160
65 lbs.1160
Triceps
One-Dumbbell Triceps Extensions20 lbs.860
20 lbs.860
20 lbs.860
Rope Extensions30 lbs.1260
30 lbs.1260
30 lbs.1260
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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