This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
texasboi535 on June 14, 2009
Comments:
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press205 lbs.860
205 lbs.860
205 lbs.860
Flat Bench Dumbbell Flyes50 lbs.1160
50 lbs.1160
Incline Dumbbell Flyes40 lbs.1260
40 lbs.1260
Back
Close-Grip Pulldowns150 lbs.860
150 lbs.860
150 lbs.860
Wide-Grip Front Pulldowns140 lbs.1060
140 lbs.1060
Machine Pullovers80 lbs.1160
80 lbs.1160
Lower Back
Machine Low Back Extensions150 lbs.1060
150 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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