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:
chase4texas on April 01, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Thighs
Barbell Squats125 lbs.12120
125 lbs.12120
125 lbs.12120
Angled Leg Press230 lbs.1290
230 lbs.1290
230 lbs.1290
Leg Extensions70 lbs.1290
70 lbs.1290
70 lbs.1290
Lying Leg Curls55 lbs.1290
55 lbs.1290
55 lbs.1290
Calves
Standing Calf Raises220 lbs.1060
220 lbs.1060
220 lbs.1060
220 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.1090
145 lbs.1090
145 lbs.1090
Incline Barbell Press110 lbs.1090
110 lbs.1090
110 lbs.1090
Decline Barbell Press140 lbs.890
140 lbs.890
140 lbs.890
Flat Bench Dumbbell Flyes40 lbs.1090
40 lbs.1090
40 lbs.1090
Biceps
Standing Barbell Curls60 lbs.1290
60 lbs.1290
60 lbs.1290
Suicide Curls35 lbs.2190
35 lbs.2190
35 lbs.2190
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Outdoor Running0.000 miles30-

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