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:
mwallace701 on August 24, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Lower Back, Forearms, Trapezius, Calves, Thighs, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-1030
-1030
-1030
Machine Side Twists85 lbs.1030
85 lbs.1030
85 lbs.1030
Reverse Crunches-1030
-1030
-1030
Lower Back
Back Extensions-1060
-1060
-1060
Back
Lat Pulldown with Neutral Grip130 lbs.1060
130 lbs.1060
130 lbs.1060
Seated Cable Rows100 lbs.1060
100 lbs.1060
100 lbs.1060
Forearms
Barbell Reverse Wrist Curls15 lbs.1060
15 lbs.1060
15 lbs.1060
Barbell Wrist Curls15 lbs.1060
15 lbs.1060
15 lbs.1060
Trapezius
Barbell Shrugs30 lbs.1060
30 lbs.1060
30 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Seated Calf Raises100 lbs.1060
100 lbs.1060
100 lbs.1060
Thighs
Hip Abduction Machine90 lbs.1060
90 lbs.1060
90 lbs.1060
Hip Adduction Machine100 lbs.1060
100 lbs.1060
100 lbs.1060
Leg Extensions80 lbs.1060
80 lbs.1060
80 lbs.1060
Lying Leg Curls80 lbs.1060
80 lbs.1060
80 lbs.1060
Angled Leg Press190 lbs.1060
190 lbs.1060
190 lbs.1060
Chest
Machine Chest Press85 lbs.1060
85 lbs.1060
85 lbs.1060
Pec Deck Flyes62 lbs.1060
62 lbs.1060
62 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Treadmill Running0.000 miles0-

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