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:
KILAPH2447 on June 22, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Thighs, Chest, Lower Back
Description
Interested in BOTH core strengthening as well as osteporosis-preventative resistance work on vulnerable joints

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-2030
Reverse Crunches-1530
Crunch Twists-1530
Hanging Knee Tucks-1530
Bridge (Plank)-160
Thighs
Smith Machine Squats55 lbs.1290
65 lbs.1090
65 lbs.890
Chest
Pushups-2060
-2060
Pushup Hold-360
-360
Lower Back
Back Extension: Ground-1060
Back Extension: Plank Hold with Lift-1260
Machine Low Back Extensions50 lbs.1260
50 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles40-

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