This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
rainforest on August 03, 2021
Workout Category:
Strength Training Only
Experience Level:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Incline Barbell Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1460
15 lbs.1460
Incline Dumbbell Flyes12 lbs.1560
12 lbs.1560
One-Arm Dumbbell Bent-Over Rows20 lbs.860
20 lbs.860
20 lbs.860
20 lbs.860
Bent-Over Barbell Rows25 lbs.1460
25 lbs.1460
Cross-Bench Dumbbell Pullovers15 lbs.1160
15 lbs.1160
Lower Back
Back Extensions-1060
Flutter Kicks-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles60

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