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:
coldman535 on March 31, 2011
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Lower Back, Shoulders, Thighs, Calves, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press35 lbs.660
35 lbs.660
35 lbs.660
Dumbbell Bench Press--60
--60
--60
Parallel-Bar Dips-660
-660
-660
Back
Lat Pulldown with Neutral Grip110 lbs.660
110 lbs.660
110 lbs.660
Seated Cable Rows90 lbs.660
90 lbs.660
90 lbs.660
Abs
Crunches-300
Side Crunches-300
-300
Hanging Leg Raises-300
Medicine Ball Rotations-300
Medicine Ball V Sit-Ups-300
Lower Back
Deadlifts110 lbs.660
110 lbs.660
110 lbs.660
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Smith Machine Behind-The-Neck Press60 lbs.660
60 lbs.660
60 lbs.660
Lateral Dumbbell Raises12 lbs.660
12 lbs.660
12 lbs.660
Thighs
Barbell Squats115 lbs.660
115 lbs.660
115 lbs.660
Lying Leg Curls55 lbs.660
55 lbs.660
55 lbs.660
Calves
Standing Calf Raises200 lbs.660
200 lbs.660
200 lbs.660
Abs
Crunches-300
Side Crunches-300
-300
Hanging Leg Raises-300
Medicine Ball Rotations-300
Medicine Ball V Sit-Ups-300
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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