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:
chanlang on June 08, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
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 Chest Press210 lbs.860
210 lbs.860
210 lbs.860
210 lbs.860
Pec Deck Flyes70 lbs.1260
70 lbs.1260
70 lbs.1260
Machine Incline Chest Press130 lbs.1160
130 lbs.1160
Triceps
Machine Triceps Extensions85 lbs.860
85 lbs.860
85 lbs.860
Triceps Cable Pushdowns70 lbs.1060
70 lbs.1060
70 lbs.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
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press300 lbs.1090
300 lbs.1090
300 lbs.1090
300 lbs.1090
Standing Leg Curls30 lbs.1090
30 lbs.1090
30 lbs.1090
Lying Leg Curls60 lbs.1390
60 lbs.1390
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Standing Calf Raises250 lbs.1060
250 lbs.1060
250 lbs.1060
Lower Back
Machine Low Back Extensions150 lbs.1060
150 lbs.1060
150 lbs.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

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