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: 2.5/5.0
Created By:
nzkiwi71 on March 05, 2009
Comments:
Workout Category:
Cardio Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Shoulders, Biceps, Triceps, Abs, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press10 lbs.1260
25 lbs.1060
40 lbs.860
50 lbs.660
25 lbs.1260
Pushups-660
Back
Seated Cable Rows30 lbs.1260
45 lbs.1060
60 lbs.860
75 lbs.660
45 lbs.1260
Wide-Grip Front Pulldowns75 lbs.1260
Shoulders
Lateral Dumbbell Raises10 lbs.1260
15 lbs.1060
20 lbs.860
25 lbs.660
15 lbs.1260
Seated Dumbbell Press25 lbs.1260
Biceps
Machine Preacher Curls15 lbs.1260
20 lbs.1060
25 lbs.860
30 lbs.660
20 lbs.1260
Standing Barbell Curls25 lbs.1260
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press80 lbs.860
80 lbs.860
Triceps
Machine Triceps Extensions55 lbs.860
55 lbs.860
Abs
Bench Knee Tucks-1045
Crunches-2045

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