This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
fjmaddox
Rating:
 Rating: 5.0/5.0
Created By:
fjmaddox on December 12, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs
Description
for strength and toning

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1160
45 lbs.1160
45 lbs.1160
Incline Dumbbell Flyes40 lbs.1060
40 lbs.1060
Back
Seated Cable Rows140 lbs.860
140 lbs.860
140 lbs.860
140 lbs.860
Wide-Grip Front Pulldowns125 lbs.1060
125 lbs.1060
125 lbs.1060
Machine Pullovers70 lbs.1260
70 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-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
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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