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:
NeedhelpBad on January 26, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Beginner
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
Dumbbell Bench Press65 lbs.860
65 lbs.860
65 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1260
40 lbs.1260
40 lbs.1260
Triceps
Lying Triceps Extensions80 lbs.860
80 lbs.860
Triceps Cable Pushdowns65 lbs.1060
65 lbs.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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Standing Leg Curls25 lbs.1590
25 lbs.1590
Leg Extensions80 lbs.1490
80 lbs.1490
Calves
Standing Calf Raises270 lbs.1060
270 lbs.1060
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.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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