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:
cj328161 on February 06, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
High Intensity Cardio
Experience Level:
Advanced
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
Description
Do 5 sets of circuit one as fast as possible.
10 box jumpx, 10 pull-ups, 10 40lbs thrusters, 10 100lbs shoulder presses, 10 100lbs deadlifts. Then you do circuit 2 for 5 sets of each excersise.

circuit 2
10 pull-ups, 10 close grip-push ups, 10 100lbs bent-over rows, 10 70lbs upright rows.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1060
35 lbs.1060
35 lbs.1060
Cable Crossovers30 lbs.1660
30 lbs.1660
30 lbs.1660
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Reverse-Grip Bent-Over Barbell Rows50 lbs.1060
50 lbs.1060
50 lbs.1060
Machine Pullovers50 lbs.1260
50 lbs.1260
50 lbs.1260
Lower Back
Machine Low Back Extensions100 lbs.1060
100 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
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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