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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
fadeffers on July 18, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Thighs, Back, Chest, Shoulders, Forearms, Biceps, Triceps, Abs, Lower Back
Workout Length:
7 days
Workout Days:
Sunday, Tuesday, Thursday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions-1060
-1060
-1060
Lying Leg Curls-1060
-1060
-1060
Hip Abduction Machine-1060
-1060
-1060
Hip Adduction Machine-1060
-1060
-1060
Back
Machine Seated Rows-1060
-1060
-1060
Wide-Grip Front Pulldowns-1060
-1060
-1060
Seated Cable Rows-1060
-1060
-1060
Chest
Pec Deck Flyes-1060
-1060
-1060
Machine Incline Chest Press-1060
-1060
-1060
Shoulders
Lateral Dumbbell Raises-1060
-1060
-1060
Front Dumbbell Raises-1060
-1060
-1060
Forearms
Dumbbell Wrist Curls-1060
-1060
-1060
Dumbbell Reverse Wrist Curls-1060
-1060
-1060
Biceps
Seated Hammer Curls-1060
-1060
-1060
Machine Preacher Curls-1060
-1060
-1060
Triceps
Rope Extensions-1060
-1060
-1060
Abs
Machine Side Twists-1030
-1030
-1030
Machine Crunches-1030
-1030
-1030
Hanging Leg Raises-1030
-1030
-1030
Lower Back
Machine Low Back Extensions-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles5-

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