CHRIS WORKOUT

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:
Cdl452003 on June 04, 2009
Users:
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
Flat Bench Dumbbell Flyes50 lbs.1060
50 lbs.1060
Incline Dumbbell Flyes40 lbs.1160
40 lbs.1160
Triceps
One-Dumbbell Triceps Extensions50 lbs.860
50 lbs.860
Rope Extensions65 lbs.1060
65 lbs.1060
Abs
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 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
Standing Leg Curls35 lbs.1290
35 lbs.1290
35 lbs.1290
Leg Extensions110 lbs.1290
110 lbs.1290
Calves
Standing Calf Raises340 lbs.1060
340 lbs.1060
Lower Back
Machine Low Back Extensions150 lbs.1060
150 lbs.1060
Abs
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 miles30-

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