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:
rgatca on October 12, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Chest, Back, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press70 lbs.860
70 lbs.860
70 lbs.860
Trapezius
Barbell Upright Rows50 lbs.860
50 lbs.860
Triceps
One-Dumbbell Triceps Extensions30 lbs.860
30 lbs.860
30 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
Lying Leg Curls50 lbs.1290
50 lbs.1290
50 lbs.1290
Calves
Donkey Calf Raises200 lbs.1060
Biceps
Standing Barbell Curls55 lbs.860
55 lbs.860
55 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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