OVERALL CONDITIONING

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:
treatmint on February 25, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Back, 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
Pec Deck Flyes30 lbs.1360
30 lbs.1360
Machine Chest Press60 lbs.1360
60 lbs.1360
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
One-Arm Dumbbell Kickbacks8 lbs.1460
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Back
Wide-Grip Behind-The-Neck Pulldowns50 lbs.1560
50 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press170 lbs.1090
170 lbs.1090
170 lbs.1090
170 lbs.1090
Standing Leg Curls10 lbs.2090
10 lbs.2090
Leg Extensions40 lbs.1590
40 lbs.1590
Calves
Standing Calf Raises140 lbs.1060
140 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-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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