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:
TheCarter13 on December 05, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Lower Back, Trapezius, Triceps, Abs, Thighs, Calves, Shoulders, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.860
185 lbs.860
205 lbs.860
Lower Back
Deadlifts145 lbs.1060
Chest
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
45 lbs.1060
Trapezius
Dumbbell Shrugs50 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks30 lbs.1060
30 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Chest
Pushups-5060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Jumping Jacks: Basic-10060
Calves
Standing Barbell Calf Raises145 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
55% Max Cycling (RPE 3)0.000 miles10-
Jumping Rope0.000 miles25-

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