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:
 Rating: 5.0/5.0
Created By:
Keithant on April 29, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Abs, Back, Biceps, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.860
135 lbs.860
135 lbs.860
135 lbs.860
Incline Barbell Press135 lbs.860
135 lbs.860
135 lbs.860
135 lbs.860
Pushups-2060
-2060
-2060
Abs
Bench Knee Tucks-1530
-1530
-1530
Hanging Knee Tucks-1530
-1530
-1530
Sit-Ups-2530
-2530
-2530
Back
Wide-Grip Front Pulldowns100 lbs.560
100 lbs.560
100 lbs.560
Seated Cable Rows100 lbs.860
100 lbs.860
100 lbs.860
Wide-Grip Behind-The-Neck Pulldowns100 lbs.560
100 lbs.560
100 lbs.560
Cleans135 lbs.660
135 lbs.660
135 lbs.660
Biceps
EZ Curl Bar Curls80 lbs.860
80 lbs.860
Cable Curls80 lbs.860
80 lbs.860
Triceps
One-Arm Dumbbell Kickbacks20 lbs.1260
20 lbs.1260
Triceps Cable Pushdowns80 lbs.860
80 lbs.860
Shoulders
Lateral Cable Raises50 lbs.860
50 lbs.860
Seated Dumbbell Press50 lbs.860
50 lbs.860
Machine Shoulder Press100 lbs.860
100 lbs.860
Front Dumbbell Raises25 lbs.860
25 lbs.860
Trapezius
Dumbbell Shrugs90 lbs.860
90 lbs.860
90 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 15%0.000 miles0-
Elliptical Trainer0.000 miles0-
Recumbent Stationary Bike0.000 miles0-

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