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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
sonny0031
Rating:
 Unrated
Created By:
sonny0031 on February 17, 2010
Users:
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
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 Press95 lbs.860
95 lbs.860
95 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1560
20 lbs.1560
20 lbs.1560
Triceps
Machine Triceps Extensions45 lbs.860
45 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1260
10 lbs.1260
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats150 lbs.1090
150 lbs.1090
150 lbs.1090
150 lbs.1090
Standing Leg Curls15 lbs.1690
15 lbs.1690
Leg Extensions50 lbs.1490
50 lbs.1490
Calves
Standing Calf Raises170 lbs.1060
170 lbs.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(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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