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:
bmulls1315 on November 01, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Biceps, Trapezius, Forearms, Back, Abs, Calves, Thighs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.1060
155 lbs.1060
155 lbs.1060
Incline Barbell Press105 lbs.1060
105 lbs.1060
105 lbs.1060
Decline Barbell Press130 lbs.1060
130 lbs.1060
130 lbs.1060
Shoulders
Front Dumbbell Raises20 lbs.1260
20 lbs.1260
20 lbs.1260
Lateral Dumbbell Raises20 lbs.1260
20 lbs.1260
20 lbs.1260
Triceps
Lying Triceps Extensions45 lbs.1060
45 lbs.1060
45 lbs.1060
Close-Grip Bench Press80 lbs.1060
80 lbs.1060
80 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls65 lbs.1060
65 lbs.1060
65 lbs.1060
Suicide Curls50 lbs.1560
50 lbs.1560
50 lbs.1560
Standing Barbell Reverse Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
Trapezius
Barbell Upright Rows70 lbs.1060
70 lbs.1060
70 lbs.1060
Dumbbell Shrugs90 lbs.2060
90 lbs.2060
90 lbs.2060
Forearms
Barbell Wrist Curls50 lbs.2060
50 lbs.2060
50 lbs.2060
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.1060
35 lbs.1060
35 lbs.1060
Wide Grip Front Chin-Ups-1060
-1060
-1060
Pull Up with Neutral Grip-1060
-1060
-1060
Abs
Crunches-2030
-2030
-2030
Bicycle Crunches-2030
-2030
-2030
Side Crunches-2030
-2030
-2030
Reverse Crunches-2030
-2030
-2030
Bridge (Plank)-3030
-3030
-3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Basketball0 miles60-

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