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:
Jgiunta on October 25, 2011
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Back, Thighs
Description
All pushing exercises

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.1060
115 lbs.1060
135 lbs.1060
140 lbs.1060
Incline Dumbbell Press35 lbs.1030
35 lbs.1030
35 lbs.1030
Dumbbell Bench Press45 lbs.1030
45 lbs.1030
45 lbs.1030
Shoulders
Seated Barbell Front Press65 lbs.1030
65 lbs.1030
65 lbs.1030
Lateral Dumbbell Raises10 lbs.1030
10 lbs.1030
10 lbs.1030
Front Dumbbell Raises15 lbs.1030
15 lbs.1030
15 lbs.1030
Triceps
Triceps Cable Pushdowns100 lbs.1030
120 lbs.1030
140 lbs.1030
160 lbs.1030
Bent-Over Triceps Cable Extension40 lbs.1230
55 lbs.1230
55 lbs.1230
Back
Standing Cable Pulldowns: One-Arm20 lbs.1230
20 lbs.1230
20 lbs.1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike4.000 miles12-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats175 lbs.max60
Lunges: Front to Balance-max60
Leg Extensions80 lbs.max60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-

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