GETTING STARTED

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:
nlump99 on August 11, 2009
Comments:
Workout Category:
Circuit Training
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Calves, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.1260
120 lbs.1060
130 lbs.860
Pec Deck Flyes40 lbs.1560
50 lbs.1260
50 lbs.1060
Thighs
Smith Machine Squats95 lbs.1290
105 lbs.1090
105 lbs.890
Lying Leg Curls50 lbs.1260
55 lbs.1060
Leg Extensions70 lbs.1260
70 lbs.1060
Back
Wide-Grip Front Pulldowns80 lbs.1260
85 lbs.1060
90 lbs.860
One-Arm Dumbbell Bent-Over Rows25 lbs.1560
30 lbs.1260
Biceps
Standing Barbell Curls45 lbs.1260
50 lbs.1060
55 lbs.860
Triceps
Triceps Cable Pushdowns40 lbs.1260
45 lbs.1060
50 lbs.860
Abs
Incline Sit-Ups--30
--30
--30
Hanging Leg Raises--30
--30
--30
Bridge (Plank)-130
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles20-
Incline Walk0.000 miles40-

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