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:
getomindst8 on December 28, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Forearms, Chest, Back, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Cross-Body Cable Raises10 lbs.1660
10 lbs.1660
10 lbs.1660
Trapezius
Barbell Upright Rows50 lbs.860
50 lbs.860
Barbell Shrugs85 lbs.1160
85 lbs.1160
Triceps
Lying Triceps Extensions55 lbs.860
55 lbs.860
55 lbs.860
Triceps Cable Pushdowns40 lbs.1260
40 lbs.1260
40 lbs.1260
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-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
Lying Leg Curls40 lbs.1490
40 lbs.1490
Leg Extensions50 lbs.1590
50 lbs.1590
Calves
Standing Calf Raises180 lbs.1060
180 lbs.1060
180 lbs.1060
Biceps
Barbell Preacher Curls50 lbs.860
50 lbs.860
50 lbs.860
Seated Hammer Curls15 lbs.1560
15 lbs.1560
15 lbs.1560
Forearms
Barbell Wrist Curls45 lbs.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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