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:
JeffB227 on August 24, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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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
Barbell Bench Press65 lbs.860
65 lbs.860
65 lbs.860
Triceps
Rope Extensions110 lbs.860
110 lbs.860
110 lbs.860
Triceps Cable Pushdowns65 lbs.1060
65 lbs.1060
65 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Chest
Dumbbell Flyes40 lbs.860
40 lbs.860
40 lbs.860
Incline Dumbbell Flyes30 lbs.860
30 lbs.860
30 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press250 lbs.1090
250 lbs.1090
250 lbs.1090
250 lbs.1090
Lying Leg Curls60 lbs.1390
60 lbs.1390
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Donkey Calf Raises250 lbs.1060
250 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Lower Back
Good Mornings70 lbs.1060
70 lbs.1060
Abs
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Dumbbell Step-Ups: Crossovers0.000 miles30-

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