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:
RodgerDodger on February 21, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Thighs, Biceps, Triceps, Trapezius, Forearms, Shoulders, Calves
Description
Week 1-Day 1

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Cable Crossovers--60
--60
--60
Back
Close-Grip Pulldowns80 lbs.860
80 lbs.860
80 lbs.860
Plate Good Morning--60
Abs
Cable Crunches--30
--30
Crunches--30
--30
Thighs
Leg Extensions--60
Biceps
Standing Alternate Dumbbell Curls--60
Triceps
Triceps Cable Pushdowns--60
Trapezius
Barbell Upright Rows--60
Forearms
Barbell Wrist Curls--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Treadmill Running0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
40 lbs.860
Triceps
Machine Triceps Extensions45 lbs.860
45 lbs.860
45 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

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