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:
Graham204 on January 17, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Back, Lower Back, Biceps, Chest, Shoulders, Trapezius, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-1520
-1520
-1520
-1520
Crunches-1520
-1520
-1515
-1515
Back
Close-Grip Pulldowns40 kg.1260
40 kg.1260
40 kg.1260
30 kg.1260
Wide-Grip Front Pulldowns30 kg.1260
30 kg.1260
30 kg.1260
25 kg.1260
Lower Back
Machine Low Back Extensions40 kg.1060
40 kg.1060
Biceps
Standing Barbell Curls--60
Standing Dumbbell Curls--60
Chest
Pushups: Rotation--60
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
55% Max Cycling (RPE 3)0.000 km10-
Cross-Ski0.000 km0-
Swimming0.000 km0-
65% Max Run (RPE 4)0.000 km0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press43 kg.860
43 kg.860
43 kg.860
Trapezius
Barbell Upright Rows32 kg.860
32 kg.860
Triceps
One-Arm Dumbbell Extensions9 kg.860
9 kg.860
9 kg.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km45-

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