This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Micheal on February 01, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Biceps, Forearms, Shoulders, Trapezius, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.1060
95 lbs.1060
95 lbs.1060
Incline Barbell Press85 lbs.1060
85 lbs.1060
85 lbs.1060
Decline Barbell Press75 lbs.1060
75 lbs.1060
75 lbs.1060
Incline Dumbbell Flyes20 lbs.1060
20 lbs.1060
20 lbs.2060
Triceps
One-Arm Dumbbell Kickbacks20 lbs.1060
20 lbs.1060
20 lbs.1060
Abs
Side Crunches-2520
-2515
--15
Crunches-2515
-2515
--15
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running1.500 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions60 lbs.1290
60 lbs.1290
60 lbs.1290
Lying Leg Curls60 lbs.1290
60 lbs.1290
60 lbs.1290
Calves
Seated Dumbbell Calf Raises45 lbs.1060
45 lbs.1060
45 lbs.1060
Abs
Crunches-2515
-2515
-2515
Side Crunches-2520
-2515
-2515
Biceps
Standing Dumbbell Curls--60
Standing Dumbbell Reverse Curls--60
Forearms
Dumbbell Wrist Curls--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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