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:
ryan3 on June 01, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Biceps, Triceps, Back, Lower Back, Shoulders, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.1060
155 lbs.860
165 lbs.860
185 lbs.860
Thighs
Dumbbell Lunges20 lbs.1060
20 lbs.1060
20 lbs.1060
Biceps
Barbell One-Arm Biceps Curl40 lbs.760
40 lbs.760
40 lbs.760
Triceps
Bent-Over Triceps Cable Extension108 lbs.860
108 lbs.860
108 lbs.860
Back
Lat Pulldown with Neutral Grip84 lbs.860
84 lbs.860
84 lbs.860
Chest
Incline Dumbbell Press55 lbs.660
55 lbs.660
55 lbs.660
Lower Back
Deadlifts-760
-860
-860
Shoulders
Seated Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
Chest
Dumbbell Alternating Bench on Swiss Ball55 lbs.860
55 lbs.860
55 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-5030
Incline Sit-Ups-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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