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:
ChangeforDerek on May 12, 2018
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Calves, Abs, Back, Shoulders, Chest, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-660
Seated Machine Leg Press-1260
Leg Extensions-1260
Seated Leg Curls-1260
Stiff-Legged Deadlifts-660
Calves
Standing Calf Raises-1260
Calf Presses-1260
Abs
Medicine Ball Side-to-Side Shuffle-1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Medicine Ball Overhead Throw0 miles00
Medicine Ball Football Throw0 miles00
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows-1260
T-Bar Rows-1260
One-Arm Dumbbell Bent-Over Rows-1260
Shoulders
Standing Barbell Press-1260
Seated Dumbbell Press-1260
Front Dumbbell Raises-1260

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