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:
hollakb21 on September 28, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Thighs, Lower Back, Abs, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press100 lbs.12120
105 lbs.10120
115 lbs.8120
120 lbs.6120
Barbell Bench Press110 lbs.12120
135 lbs.8120
145 lbs.6120
150 lbs.5120
Cable Crossovers30 lbs.10120
40 lbs.8120
40 lbs.6120
50 lbs.5120
Pec Deck Flyes60 lbs.10120
60 lbs.10120
60 lbs.10120
60 lbs.10120
Back
Wide-Grip Front Pulldowns85 lbs.12120
95 lbs.10120
105 lbs.8120
110 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows80 lbs.12120
90 lbs.10120
100 lbs.8120
110 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
85 lbs.15120
105 lbs.10120
105 lbs.10120
145 lbs.6120
Lower Back
Deadlifts80 lbs.15120
100 lbs.12120
130 lbs.10120
130 lbs.10120
Thighs
Lying Leg Curls45 lbs.10120
50 lbs.8120
55 lbs.6120
70 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 miles30-

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