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:
bull42473 on April 01, 2019
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Back, Thighs, Triceps, Biceps, Shoulders, Abs, Lower Back, Chest
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Chinup-1030
-930
-830
-730
-630
-530
-430
-330
-230
-130
Thighs
Barbell Squats-1530
-1430
-1330
-1230
-1130
-1030
-930
-830
-730
-630
-530
Triceps
Triceps Parallel-Bar Dips-1530
-1430
-1330
-1230
-1130
-1030
-930
-830
-730
-630
-530
Biceps
Standing Hammer Curls-1530
-1430
-1330
-1230
-1130
-1030
-930
-830
-730
-630
-530
Shoulders
Standing Barbell Press-1530
-1430
-1330
-1230
-1130
-1030
-930
-830
-730
-630
-530
Thighs
Jumping Jacks: Basic-5030
-5030
-5030
-5030
Abs
V Sit-Ups-1530
-1530
-1530
-1530
Windshield Wiper-2030
-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles300
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Reverse-Grip Bent-Over Barbell Rows-1530
-1430
-1330
-1230
-1130
-1030
-930
-830
-730
-630
-530
Lower Back
Deadlifts-1030
-930
-830
-730
-630
-530
-430
-330
-230
-130
Triceps
Triceps Ladders-2030
-1930
-1830
-1730
-1630
-1530
-1430
-1330
-1230
-1130
-1030
Biceps
Incline Dumbbell Curls-1530
-1430
-1330
-1230
-1130
-1030
-930
-830
-730
-630
-530
Back
Face Pull-1530
-1430
-1330
-1230
-1130
-1030
-930
-830
-730
-630
-530
Abs
Mountain Climbers-5030
-5030
-5030
-5030
Leg Raises-1530
-1530
-1530
-1530
Bicycle Crunches-2030
-2030
-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0 miles300

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