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:
krags02 on January 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Calves, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.1260
110 lbs.1060
115 lbs.860
Pec Deck Flyes40 lbs.1560
50 lbs.1260
50 lbs.1060
Thighs
Smith Machine Squats85 lbs.1290
85 lbs.1090
95 lbs.890
Lying Leg Curls45 lbs.1260
45 lbs.1060
Leg Extensions60 lbs.1260
60 lbs.1060
Back
Wide-Grip Front Pulldowns70 lbs.1260
75 lbs.1060
85 lbs.860
One-Arm Dumbbell Bent-Over Rows25 lbs.1560
30 lbs.1260
Biceps
Standing Barbell Curls45 lbs.1260
45 lbs.1060
50 lbs.860
Triceps
Triceps Cable Pushdowns40 lbs.1260
40 lbs.1060
45 lbs.860
Abs
Incline Sit-Ups--30
--30
--30
Hanging Leg Raises--30
--30
--30
Bridge (Plank)-130
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Incline Walk0.000 miles0-

Workout routine comments

done. can already feel the burn. why does being in shape have to hurt, it is a good hurt though.
 
January 5, 2010 at 10:02am



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