Online Fitness Trainer, Exercise Programs & Workout Routines

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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:
Muruato on September 30, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press40 lbs.1060
40 lbs.1060
40 lbs.1060
Barbell Bench Press60 lbs.1260
60 lbs.1260
60 lbs.1260
Back
Close-Grip Pulldowns50 lbs.1260
50 lbs.1260
50 lbs.1260
Bent-Over Barbell Rows60 lbs.1060
60 lbs.1060
60 lbs.1060
Lower Back
Back Extension: Ground-1520
-1520
Abs
Leg Raises-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 0%0 miles25-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Run: Incline 0%0 miles30-

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