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:
Dercar1968 on March 14, 2022
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Shoulders, Trapezius, Triceps, Thighs, Biceps, Chest, Back, Calves
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
Exercise
Time
Rest (sec.)
Shoulders
Seated Barbell Front Press-15-60
Standing Barbell Press-15-60
Barbell Front Raise-15-60
Trapezius
Barbell Upright Rows-15-60
Triceps
Close-Grip Bench Press-15-60
Standing Barbell Triceps Extensions-15-60
Incline Lying Triceps Extension-15-60
Wide-Grip Triceps Pushdown-15-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 miles00
P90X Ab Ripper0 miles00
P90X Stretch0 miles00
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Thighs
Barbell Squats-15-60
Angled Leg Press-15-60
Leg Extensions-15-60
Lying Leg Curls-15-60
Biceps
Standing Barbell Curls-15-60
EZ Curl Bar Curls-15-60
Cable Curls-15-60
Machine Preacher Curls-15-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0 miles00
P90X Stretch0 miles00
P90X Ab Ripper0 miles00

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