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:
Back, Abs, Biceps, Triceps, Chest, Thighs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Lat Pulldown with Neutral Grip100 lbs.20120
115 lbs.15120
130 lbs.10120
130 lbs.6120
Cable Chop (Woodchopper)50 lbs.20120
70 lbs.20120
90 lbs.12120
110 lbs.10120
Machine Seated Rows70 lbs.12120
85 lbs.10120
100 lbs.10120
115 lbs.10120
One-Arm Dumbbell Bent-Over Rows45 lbs.15120
50 lbs.12120
55 lbs.8120
60 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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls20 lbs.20120
45 lbs.15120
60 lbs.8120
70 lbs.6120
75 lbs.4120
Barbell Preacher Curls40 lbs.10120
45 lbs.8120
50 lbs.6120
55 lbs.4120
Standing Alternate Dumbbell Curls35 lbs.10120
40 lbs.8120
40 lbs.6120
40 lbs.6120
Seated Hammer Curls30 lbs.12120
30 lbs.10120
35 lbs.6120
40 lbs.4120
Triceps
Triceps Cable Pushdowns55 lbs.20120
65 lbs.15120
70 lbs.12120
80 lbs.10120
90 lbs.8120
Lying Triceps Extensions25 lbs.25120
35 lbs.15120
40 lbs.10120
45 lbs.8120
Triceps Parallel-Bar Dips-15120
-12120
-10120
-8120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-

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