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:
cbert9 on February 15, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
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 Incline Chest Press140 lbs.860
140 lbs.860
140 lbs.860
Pec Deck Flyes60 lbs.1260
60 lbs.1260
60 lbs.1260
Triceps
Machine Triceps Extensions75 lbs.860
75 lbs.860
Triceps Cable Pushdowns60 lbs.1060
60 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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press310 lbs.1090
310 lbs.1090
310 lbs.1090
310 lbs.1090
Standing Leg Curls25 lbs.1490
25 lbs.1490
Leg Extensions80 lbs.1490
80 lbs.1490
Calves
Standing Calf Raises260 lbs.1060
260 lbs.1060
Lower Back
Machine Low Back Extensions130 lbs.1060
130 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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