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:
CKING2011 on January 13, 2011
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Target Gender:
Body Parts:
Biceps, Chest, Forearms, Thighs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 4
Strength Training ExercisesExercise
Rest (sec.)
Standing Barbell Curls45 lbs.1060
45 lbs.1060
45 lbs.1060
Standing Dumbbell Curls45 lbs.1060
45 lbs.1060
45 lbs.1060
Incline Dumbbell Press45 lbs.1060
45 lbs.1060
45 lbs.1060
Pec Deck Flyes125 lbs.1060
125 lbs.1060
125 lbs.1060
Barbell Wrist Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Barbell Reverse Wrist Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Angled Leg Press350 lbs.1060
350 lbs.1060
350 lbs.1060
Barbell Squats250 lbs.1060
250 lbs.1060
250 lbs.1060
Angled Leg Press (toes pointed out)350 lbs.1060
350 lbs.1060
350 lbs.1060
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Fitness Walk: 3 MPH3 miles60-
1.25 miles25-
Stretching0 miles5-

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