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:
rainforest on April 06, 2021
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Body Parts:
Back, Chest, Biceps, Shoulders, Triceps, Abs, Thighs

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Pull Ups-max0
Machine Overhead Pulldown30 lbs.max0
Seated Cable Rows60 lbs.max0
Chest
Barbell Bench Press75 lbs.max0
Machine Chest Press90 lbs.max0
Biceps
Standing Alternate Dumbbell Curls20 lbs.max0
Shoulders
Lateral Dumbbell Raises15 lbs.max0
Triceps
Triceps Cable Pushdowns35 lbs.max0
One-Arm Dumbbell Kickbacks25 lbs.max0
Abs
Crunches--0
Side Crunches--0
Bicycle Crunches--0
Machine Crunches10 lbs.-0
Bridge (Plank)--0
Leg Raises--0
Side Plank--0
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles100
Jumping Rope0.000 miles10
Jumping Jacks0.000 miles10
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions60 lbs.max0
Angled Leg Press180 lbs.max0
Lying Leg Curls40 lbs.max0
Barbell Squats95 lbs.max0
Dumbbell Lunges20 lbs.max0
Hip Abduction Machine45 lbs.max0
Hip Adduction Machine45 lbs.max0
Seated Machine Leg Press50 lbs.max0
Dumbbell Squats30 lbs.max0
Smith Machine Squats65 lbs.max0
Butt Lift (Bridge)-max0
Glute Machine Press5 lbs.max0
Plie Squat5 lbs.max0
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles100

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