Online Fitness Trainer, Exercise Programs & Workout Routines
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:
Arkadich82 on July 30, 2020
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Body Parts:
Chest, Back, Thighs, Shoulders, Trapezius, Lower Back, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Upward Cable Crossovers14 kg.150
14 kg.150
14 kg.150
Cable Crossovers27 kg.150
27 kg.150
27 kg.150
Machine Chest Press50 kg.120
50 kg.120
50 kg.120
50 kg.120
Back
Wide-Grip Front Pulldowns45 kg.150
45 kg.150
45 kg.150
Seated Cable Rows45 kg.150
45 kg.150
45 kg.150
Machine Pullovers27 kg.150
27 kg.150
27 kg.150
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0 km300
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions27 kg.150
27 kg.150
27 kg.150
Lying Leg Curls27 kg.150
27 kg.150
27 kg.150
Angled Leg Press80 kg.150
80 kg.150
80 kg.150
Romanian Deadlift30 kg.150
30 kg.150
30 kg.150
Shoulders
Lateral Dumbbell Raises6 kg.150
6 kg.150
6 kg.150
Trapezius
Barbell Upright Rows25 kg.150
25 kg.150
25 kg.150
Shoulders
Seated Dumbbell Press9 kg.150
9 kg.150
9 kg.150
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 km300

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