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:
Nailscar on October 15, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Abs, Shoulders, Trapezius, Biceps, Triceps, Chest, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions30 lbs.30120
40 lbs.20120
60 lbs.10120
70 lbs.8120
80 lbs.6120
80 lbs.4120
Barbell Squats95 lbs.10120
95 lbs.10120
95 lbs.10120
Angled Leg Press60 lbs.30120
110 lbs.24120
150 lbs.18120
170 lbs.12120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Behind-The-Neck Press30 lbs.20120
45 lbs.15120
55 lbs.10120
60 lbs.6120
70 lbs.2120
Trapezius
Barbell Upright Rows30 lbs.15120
40 lbs.10120
40 lbs.10120
40 lbs.10120
Shoulders
Seated Dumbbell Press15 lbs.15120
25 lbs.12120
25 lbs.8120
25 lbs.8120
Lateral Dumbbell Raises8 lbs.10120
8 lbs.8120
10 lbs.6120
10 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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