JEREMIAH'S EXAMPLE

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:
clemsontiger3 on March 17, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Biceps, Back, Abs, Shoulders, Thighs, Chest, Calves, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Machine Preacher Curls-1545
-1545
-1245
Back
Seated Cable Rows30 lbs.1245
Abs
Bridge (Plank)-145
Reverse Crunches-2030
Shoulders
Seated Dumbbell Press10 lbs.1245
Thighs
Lying Leg Curls25 lbs.1045
Abs
Crunches--30
Reverse Crunches--30
Machine Crunches--30
Leg Raises--30
Sit-Ups--30
Weighted Crunch--30
Chest
Incline Barbell Press100 lbs.1560
110 lbs.1560
115 lbs.1260
Barbell Bench Press140 lbs.1560
150 lbs.1560
160 lbs.1260
Barbell Bench Press: Speed125 lbs.1560
135 lbs.1560
145 lbs.1260
Parallel-Bar Dips-2060
-2060
-1560
Biceps
Barbell Preacher Curls-1560
-1560
-1260
Calves
Standing Calf Raises--60
Seated Calf Raises--60
Calf Presses--60
Standing Calf Raise (no weight)--60
Lower Back
Good Mornings--60
Machine Low Back Extensions--60
Back Extensions--60
Shoulders
Machine Shoulder Press--60
Machine Lateral Raises--60
Thighs
Barbell Split Squat--60
Box Squat--60
Box Jumps--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Basketball0.000 miles0-

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