ENHANCED PLAN

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:
ewcrawford on January 29, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Forearms, Thighs, Calves, Chest, Triceps, Abs
Description
Here is my modified plan.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Face Pull--60
--60
Lat Pulldown with Neutral Grip--60
Forearms
Dumbbell Wrist Curls--60
Thighs
Leg Extensions--60
Lying Leg Curls--60
Sissy Squats--60
Calves
Calf Presses--60
Seated Dumbbell Calf Raises--60
Chest
Dumbbell Flyes--60
Machine Chest Press--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Basketball0.000 miles10-
Easy Ride0.000 miles10-
Easy Run0.000 miles10-
Long Run0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.860
115 lbs.860
115 lbs.860
Decline Barbell Press100 lbs.1160
100 lbs.1160
100 lbs.1160
Triceps
Lying Triceps Extensions55 lbs.860
55 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1260
12 lbs.1260
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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