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:
goirish on March 08, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Abs, Chest, Biceps, Shoulders, Trapezius, Triceps, Thighs, Calves, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Chest
Barbell Bench Press185 lbs.1060
185 lbs.1060
185 lbs.1060
Incline Barbell Press135 lbs.1060
135 lbs.1060
135 lbs.1060
Decline Barbell Press155 lbs.860
155 lbs.860
155 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1060
35 lbs.1060
35 lbs.1060
Biceps
Standing Barbell Curls55 lbs.1260
55 lbs.1260
55 lbs.1260
Suicide Curls40 lbs.2160
40 lbs.2160
40 lbs.2160
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Stairclimbing Machine0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press115 lbs.1290
115 lbs.1290
115 lbs.1290
Seated Dumbbell Press40 lbs.1290
40 lbs.1290
40 lbs.1290
Trapezius
Barbell Upright Rows95 lbs.1090
95 lbs.1090
95 lbs.1090
Triceps
Triceps Cable Pushdowns150 lbs.1290
150 lbs.1290
150 lbs.1290
Lying Triceps Extensions85 lbs.1290
85 lbs.1290
85 lbs.1290
Triceps Parallel-Bar Dips-max60
-max60
-max60
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running1.500 miles12-
Stairclimbing Machine1.000 miles10-
65% Max Cycling (RPE 4)2.000 miles15-

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