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:
BIGGARUE on July 04, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Abs, Biceps, Triceps, Chest, Thighs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Behind-The-Neck Press50 lbs.20120
70 lbs.15120
85 lbs.10120
100 lbs.6120
115 lbs.2120
Trapezius
Barbell Upright Rows55 lbs.15120
75 lbs.10120
75 lbs.10120
75 lbs.10120
Shoulders
Seated Dumbbell Press30 lbs.15120
45 lbs.12120
50 lbs.8120
50 lbs.8120
Lateral Dumbbell Raises20 lbs.10120
20 lbs.8120
30 lbs.6120
30 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls30 lbs.20120
60 lbs.15120
80 lbs.8120
95 lbs.6120
100 lbs.4120
Barbell Preacher Curls65 lbs.10120
70 lbs.8120
80 lbs.6120
90 lbs.4120
Standing Alternate Dumbbell Curls40 lbs.10120
45 lbs.8120
50 lbs.6120
50 lbs.6120
Seated Hammer Curls30 lbs.12120
35 lbs.10120
40 lbs.6120
45 lbs.4120
Triceps
Triceps Cable Pushdowns45 lbs.20120
50 lbs.15120
60 lbs.12120
65 lbs.10120
75 lbs.8120
Lying Triceps Extensions30 lbs.25120
55 lbs.15120
70 lbs.10120
80 lbs.8120
Triceps Parallel-Bar Dips-15120
-12120
-10120
-8120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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