This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Swimmermarc
Rating:
 Unrated
Created By:
Swimmermarc on February 13, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press160 lbs.15120
195 lbs.10120
210 lbs.8120
220 lbs.6120
235 lbs.4120
Incline Barbell Press155 lbs.8120
180 lbs.4120
190 lbs.2120
195 lbs.1120
Incline Dumbbell Press50 lbs.10120
55 lbs.8120
60 lbs.6120
Flat Bench Dumbbell Flyes55 lbs.8120
60 lbs.6120
60 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats95 lbs.20120
115 lbs.15120
145 lbs.10120
145 lbs.10120
165 lbs.6120
Lower Back
Deadlifts150 lbs.15120
170 lbs.12120
180 lbs.10120
180 lbs.10120
Thighs
Lying Leg Curls70 lbs.10120
70 lbs.8120
75 lbs.6120
75 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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