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:
shoemakerg1 on August 17, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Trapezius, Shoulders, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press65 lbs.1260
75 lbs.1060
85 lbs.1060
95 lbs.860
Cable Crossovers20 lbs.1060
25 lbs.1060
25 lbs.1060
Burpees-1560
-1560
Parallel-Bar Dips-3060
-2560
-2060
Pushups-6560
-5060
-4060
Back
Chinup-max60
-max60
Abs
Barbell Rollout65 lbs.1530
65 lbs.1530
Crunches-6230
-6230
Dumbbell Side Bends15 lbs.7530
Hanging Knee Tucks-2030
-1730
-1730
Side Jackknifes-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Rowing Machine0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Trapezius
Dumbbell Shrugs75 lbs.1560
85 lbs.1060
85 lbs.1060
Shoulders
Seated Dumbbell Press55 lbs.1260
65 lbs.1060
70 lbs.1060
75 lbs.1060
Lateral Dumbbell Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Plate Pickup Overhead Lift45 lbs.1060
45 lbs.1060
45 lbs.1060
Back
Chinup-1260
-1260
Chest
Parallel-Bar Dips-3560
-2060
Pushups: Medicine Ball-3060
-3060
Abs
Cable Crunches--30
--30
Hanging Knee Tucks-1530
-1530
Sit-Ups-10030
Triceps
Triceps Cable Pushdowns--60
--60
--60
One-Arm Dumbbell Kickbacks20 lbs.1060
25 lbs.1060
20 lbs.1360
Reverse-Grip Triceps Extension--60
--60
--60

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