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:
kodeyhaught on February 11, 2010
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
Incline Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1260
35 lbs.1260
35 lbs.1260
Cable Crossovers40 lbs.1160
40 lbs.1160
40 lbs.1160
Triceps
One-Dumbbell Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
Rope Extensions50 lbs.1060
50 lbs.1060
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press240 lbs.1090
240 lbs.1090
240 lbs.1090
240 lbs.1090
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Stiff-Legged Deadlifts35 lbs.1490
35 lbs.1490
35 lbs.1490
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Donkey Calf Raises200 lbs.1060
200 lbs.1060
Seated Calf Raises60 lbs.1260
60 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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