FINAL

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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Created By:

TheQuoted on November 19, 2012

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Pec Deck Flyes	40 lbs.	14	60
	40 lbs.	14	60
Triceps
Lying Triceps Extensions	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Triceps Cable Pushdowns	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	135 lbs.	10	90
	135 lbs.	10	90
	135 lbs.	10	90
	135 lbs.	10	90
Barbell Lunges	75 lbs.	10	90
	75 lbs.	10	90
	75 lbs.	10	90
Lying Leg Curls	50 lbs.	14	90
	50 lbs.	14	90
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
Calves
Standing Calf Raises	220 lbs.	10	60
	220 lbs.	10	60
	220 lbs.	10	60
Lower Back
Machine Low Back Extensions	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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