REVISED

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:

Nailscar on October 15, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	30	120
	40 lbs.	20	120
	60 lbs.	10	120
	70 lbs.	8	120
	80 lbs.	6	120
	80 lbs.	4	120
Barbell Squats	95 lbs.	10	120
	95 lbs.	10	120
	95 lbs.	10	120
Angled Leg Press	60 lbs.	30	120
	110 lbs.	24	120
	150 lbs.	18	120
	170 lbs.	12	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Behind-The-Neck Press	30 lbs.	20	120
	45 lbs.	15	120
	55 lbs.	10	120
	60 lbs.	6	120
	70 lbs.	2	120
Trapezius
Barbell Upright Rows	30 lbs.	15	120
	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
Shoulders
Seated Dumbbell Press	15 lbs.	15	120
	25 lbs.	12	120
	25 lbs.	8	120
	25 lbs.	8	120
Lateral Dumbbell Raises	8 lbs.	10	120
	8 lbs.	8	120
	10 lbs.	6	120
	10 lbs.	6	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	30	-

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