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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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Created By:

Ryb0588 on September 23, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
	30 lbs.	13	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Wide-Grip Front Pulldowns	90 lbs.	11	60
	90 lbs.	11	60
	90 lbs.	11	60
Forearms
Barbell Wrist Curls	55 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	8	60
	30 lbs.	8	60
Seated Hammer Curls	20 lbs.	12	60
	20 lbs.	12	60
Triceps
Lying Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
Triceps Cable Pushdowns	45 lbs.	11	60
	45 lbs.	11	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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