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:
tonygoyogana on July 08, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press240 lbs.860
240 lbs.860
240 lbs.860
240 lbs.860
Flat Bench Dumbbell Flyes60 lbs.1060
60 lbs.1060
60 lbs.1060
Incline Dumbbell Flyes50 lbs.1060
50 lbs.1060
Back
Seated Cable Rows175 lbs.860
175 lbs.860
175 lbs.860
175 lbs.860
Wide-Grip Front Pulldowns160 lbs.1060
160 lbs.1060
160 lbs.1060
Cross-Bench Dumbbell Pullovers50 lbs.1260
50 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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