This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
edavortiz
Rating:
 Unrated
Created By:
edavortiz on March 23, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press120 lbs.860
120 lbs.860
120 lbs.860
Pec Deck Flyes50 lbs.1460
50 lbs.1460
50 lbs.1460
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1260
15 lbs.1260
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press240 lbs.1090
240 lbs.1090
240 lbs.1090
240 lbs.1090
Lying Leg Curls50 lbs.1390
50 lbs.1390
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Standing Calf Raises210 lbs.1060
210 lbs.1060
Lower Back
Machine Low Back Extensions120 lbs.1060
120 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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