This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
jamesusmc on April 21, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.860
150 lbs.860
150 lbs.860
150 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Cable Crossovers40 lbs.1160
40 lbs.1160
Triceps
Lying Triceps Extensions65 lbs.860
65 lbs.860
65 lbs.860
Triceps Cable Pushdowns50 lbs.1260
50 lbs.1260
50 lbs.1260
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
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press220 lbs.1090
220 lbs.1090
220 lbs.1090
220 lbs.1090
Hack Squats150 lbs.1090
150 lbs.1090
150 lbs.1090
Standing Leg Curls15 lbs.1790
15 lbs.1790
Leg Extensions50 lbs.1690
50 lbs.1690
Calves
Standing Calf Raises180 lbs.1060
180 lbs.1060
180 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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.)
Outdoor Running0.000 miles30-

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