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:
Daithic on January 05, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Thighs, Calves, Shoulders, Trapezius, Lower Back, Abs, Chest, Forearms, Biceps, Triceps

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Dumbbell Squats30 lbs.1490
30 lbs.1490
Partial Dumbbell Squats30 lbs.1490
30 lbs.1490
Calves
Seated Dumbbell Calf Raises25 lbs.1060
25 lbs.1060
Shoulders
Seated Dumbbell Press30 lbs.860
30 lbs.860
Lateral Dumbbell Raises8 lbs.1260
8 lbs.1260
Trapezius
Barbell Upright Rows45 lbs.860
45 lbs.860
45 lbs.860
Lower Back
Back Extensions-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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