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:
Lman182 on June 15, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press70 lbs.12120
75 lbs.10120
80 lbs.8120
85 lbs.6120
Barbell Bench Press75 lbs.12120
90 lbs.8120
100 lbs.6120
105 lbs.5120
Cable Crossovers20 lbs.10120
30 lbs.8120
30 lbs.6120
40 lbs.5120
Pec Deck Flyes40 lbs.10120
40 lbs.10120
40 lbs.10120
40 lbs.10120
Back
Wide-Grip Front Pulldowns60 lbs.12120
65 lbs.10120
70 lbs.8120
75 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows55 lbs.12120
65 lbs.10120
70 lbs.8120
75 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Stairclimbing Machine0.000 miles30
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls15 lbs.12120
15 lbs.10120
20 lbs.6120
25 lbs.5120
EZ Curl Bar Curls30 lbs.12120
40 lbs.8120
45 lbs.6120
50 lbs.5120
Standing Barbell Curls40 lbs.10120
40 lbs.10120
40 lbs.10120
40 lbs.10120
Triceps
Triceps Cable Pushdowns30 lbs.12120
35 lbs.10120
35 lbs.8120
40 lbs.6120
Close-Grip Bench Press60 lbs.12120
65 lbs.8120
70 lbs.8120
75 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups5 lbs.260
5 lbs.260
5 lbs.260
Barbell Wrist Curls25 lbs.2060
25 lbs.2060
25 lbs.2060
Barbell Reverse Wrist Curls15 lbs.2060
15 lbs.2060
15 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Outdoor Running0.000 miles45

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