This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Devquan
Rating:
 Unrated
Created By:
Devquan on October 29, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Back, Biceps, Triceps, Thighs, Calves, Abs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.1060
135 lbs.1060
150 lbs.860
160 lbs.860
170 lbs.660
Shoulders
Seated Barbell Front Press70 lbs.1060
80 lbs.860
85 lbs.660
90 lbs.660
100 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns95 lbs.1060
100 lbs.1060
110 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1060
30 lbs.1060
Triceps
Triceps Cable Pushdowns45 lbs.1260
50 lbs.1260
60 lbs.1060
Triceps Parallel-Bar Dips-2060
-2060
Chest
Flat Bench Dumbbell Flyes25 lbs.1060
30 lbs.1060
40 lbs.1060
Thighs
Barbell Squats115 lbs.10120
125 lbs.6120
125 lbs.6120
Angled Leg Press200 lbs.10120
220 lbs.8120
240 lbs.8120
Leg Extensions60 lbs.1060
70 lbs.1060
70 lbs.1060
Lying Leg Curls35 lbs.2060
35 lbs.2060
Calves
Standing Calf Raises170 lbs.1560
170 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.1060
135 lbs.1060
150 lbs.860
160 lbs.860
170 lbs.660
Shoulders
Seated Barbell Front Press70 lbs.1060
80 lbs.860
85 lbs.660
90 lbs.660
100 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns95 lbs.1060
100 lbs.1060
110 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1060
30 lbs.1060
Triceps
Triceps Cable Pushdowns45 lbs.1260
50 lbs.1260
60 lbs.1060
Triceps Parallel-Bar Dips-1560
-1560
Chest
Flat Bench Dumbbell Flyes25 lbs.1260
30 lbs.1060
40 lbs.1060
Thighs
Barbell Squats115 lbs.10120
125 lbs.6120
125 lbs.6120
Angled Leg Press200 lbs.10120
220 lbs.8120
240 lbs.8120
Leg Extensions60 lbs.1060
70 lbs.1060
70 lbs.1060
Lying Leg Curls35 lbs.2060
35 lbs.2060
Calves
Standing Calf Raises170 lbs.1560
170 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-

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