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:
dyme927 on October 18, 2009
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
Description
Basic auto plan

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1460
25 lbs.1460
25 lbs.1460
Cable Crossovers30 lbs.1260
30 lbs.1260
Triceps
Machine Triceps Extensions55 lbs.860
55 lbs.860
55 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1160
12 lbs.1160
12 lbs.1160
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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Hack Squats140 lbs.1090
140 lbs.1090
140 lbs.1090
Standing Leg Curls15 lbs.1590
15 lbs.1590
Leg Extensions50 lbs.1490
50 lbs.1490
Calves
Standing Calf Raises170 lbs.1060
170 lbs.1060
170 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

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