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:
JoeCap32572 on September 25, 2013
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Triceps, Biceps, Calves, Thighs, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press25 lbs.1530
25 lbs.-60
Back
Wide-Grip Front Pulldowns40 lbs.1530
40 lbs.1560
Triceps
Triceps Cable Pushdowns--30
--60
Biceps
Cable Curls25 lbs.1530
25 lbs.1560
Calves
Standing Calf Raises-1530
-1560
Thighs
Leg Extensions25 lbs.1530
25 lbs.1560
Angled Leg Press45 lbs.1530
45 lbs.1560
Abs
Seated Barbell Oblique Twists-1530
-1530
Dumbbell Side Bends15 lbs.1530
15 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike6.110 miles35-
0.000 miles0-
Day 9
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press25 lbs.1560
25 lbs.-60
Back
Wide-Grip Front Pulldowns40 lbs.1560
40 lbs.1560
Triceps
Triceps Cable Pushdowns--60
Biceps
Cable Curls25 lbs.1560
25 lbs.1560
Calves
Standing Calf Raises-1530
-1560
Thighs
Leg Extensions25 lbs.1530
25 lbs.1560
Angled Leg Press45 lbs.1530
45 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike5.000 miles0-

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