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:
Dunks on January 02, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press39 kg.860
39 kg.860
39 kg.860
Flat Bench Dumbbell Flyes9 kg.1160
9 kg.1160
9 kg.1160
Triceps
One-Dumbbell Triceps Extensions9 kg.860
9 kg.860
Rope Extensions11 kg.1360
11 kg.1360
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats68 kg.1090
68 kg.1090
68 kg.1090
68 kg.1090
Standing Leg Curls7 kg.1690
7 kg.1690
Leg Extensions23 kg.1490
23 kg.1490
Calves
Donkey Calf Raises77 kg.1060
77 kg.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-

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