This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
quick77
Rating:
 Unrated
Created By:
quick77 on March 19, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Thighs, Calves, Shoulders, Trapezius, Triceps, Back, Chest, Biceps
Description
Mix of cardio, weight training, and swimming

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Thighs
Barbell Squats115 lbs.12120
115 lbs.12120
115 lbs.12120
Angled Leg Press220 lbs.1290
220 lbs.1290
220 lbs.1290
Leg Extensions80 lbs.1290
80 lbs.1290
80 lbs.1290
Lying Leg Curls75 lbs.1290
75 lbs.1290
75 lbs.1290
Calves
Standing Calf Raises210 lbs.1060
210 lbs.1060
210 lbs.1060
210 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Stairclimbing Machine0.000 miles0-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press75 lbs.1290
75 lbs.1290
75 lbs.1290
Seated Dumbbell Press40 lbs.1290
40 lbs.1290
40 lbs.1290
Trapezius
Barbell Upright Rows50 lbs.1090
50 lbs.1090
50 lbs.1090
Triceps
Triceps Cable Pushdowns60 lbs.1290
60 lbs.1290
60 lbs.1290
Lying Triceps Extensions50 lbs.1290
50 lbs.1290
50 lbs.1290
Triceps Parallel-Bar Dips-2060
-2060
-2060
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles20-
Stairclimbing Machine0.000 miles20-

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