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:
Semocas on March 21, 2017
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Lower Back, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Plank on Swiss Ball--0
--0
--0
Bicycle Crunches-150
-150
-150
Lower Back
Back Extension: Ground-max30
-max30
-max30
Biceps
Standing Barbell Curls50 lbs.150
50 lbs.150
50 lbs.150
Swiss Ball Preacher Curls5 lbs.1530
5 lbs.1530
5 lbs.1530
Triceps
Incline Lying Triceps Extension25 lbs.150
25 lbs.150
25 lbs.150
Prone Triceps Extensions on Swiss Ball15 lbs.530
15 lbs.530
15 lbs.530
Biceps
Standing Alternate Dumbbell Curls30 lbs.150
30 lbs.150
30 lbs.150
Incline Dumbbell Curls25 lbs.1530
25 lbs.1530
25 lbs.1530
Triceps
Triceps Cable Pushdowns45 lbs.150
45 lbs.150
45 lbs.150
Pushups: Close Grip-150
-150
-150
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Spinning0 miles300

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