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:
moosedc on June 24, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
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
Incline Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1260
35 lbs.1260
Incline Dumbbell Flyes30 lbs.1160
30 lbs.1160
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1360
15 lbs.1360
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Lying Leg Curls50 lbs.1390
50 lbs.1390
50 lbs.1390
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Standing Calf Raises210 lbs.1060
210 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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