12 WEEK PROGRAM

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:
 Rating: 5.0/5.0
Created By:
jecamoern on January 06, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
Description
Taking on 12 week transformation. May I stopped smoking, June stopped drinking

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Incline Dumbbell Flyes30 lbs.1360
30 lbs.1360
Back
Close-Grip Pulldowns120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Wide-Grip Front Pulldowns105 lbs.1060
105 lbs.1060
--60
Machine Seated Rows80 lbs.1060
80 lbs.1060
Lower Back
Machine Low Back Extensions120 lbs.1060
120 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles45-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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