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.
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Rating:
 Unrated
Created By:
wilflley on October 09, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1260
40 lbs.1260
Back
Seated Cable Rows130 lbs.860
130 lbs.860
130 lbs.860
Wide-Grip Front Pulldowns120 lbs.1060
120 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press105 lbs.860
105 lbs.860
105 lbs.860
Trapezius
Barbell Upright Rows75 lbs.860
75 lbs.860
Triceps
Machine Triceps Extensions80 lbs.860
80 lbs.860
80 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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