SLATESRAIDER 1

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:
Slatesraider on February 05, 2018
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Shoulders, Back, Trapezius, Triceps, Biceps, Thighs, Calves, Abs, Lower Back, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

For a male with both knees replaced who is a super senior (70+)

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer1 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Smith Machine Regular Bench Press20 lbs.1260
30 lbs.1060
40 lbs.860
30 lbs.120
Machine Wide Fly30 lbs.12120
Shoulders
Machine Shoulder Press10 lbs.1260
15 lbs.1060
20 lbs.860
15 lbs.120
Lateral Dumbbell Raises5 lbs.12120
Back
Machine Seated Rows20 lbs.1260
30 lbs.1060
40 lbs.860
30 lbs.120
Reverse Fly40 lbs.12120
Trapezius
Dumbbell Shrugs5 lbs.1260
10 lbs.1060
15 lbs.860
10 lbs.120
Lying Elbows-Out Dumbbell Supported Row5 lbs.12120
Triceps
Machine Triceps Extensions10 lbs.1260
20 lbs.1060
30 lbs.860
20 lbs.120
Machine Triceps Dips200 lbs.12120
Biceps
Machine Preacher Curls10 lbs.1260
20 lbs.1060
30 lbs.860
20 lbs.120
EZ Curl Bar Curls20 lbs.120

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