REVISED 2

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:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Lat Pulldown with Neutral Grip	100 lbs.	20	120
	115 lbs.	15	120
	130 lbs.	10	120
	130 lbs.	6	120
Cable Chop (Woodchopper)	50 lbs.	20	120
	70 lbs.	20	120
	90 lbs.	12	120
	110 lbs.	10	120
Machine Seated Rows	70 lbs.	12	120
	85 lbs.	10	120
	100 lbs.	10	120
	115 lbs.	10	120
One-Arm Dumbbell Bent-Over Rows	45 lbs.	15	120
	50 lbs.	12	120
	55 lbs.	8	120
	60 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	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	20 lbs.	20	120
	45 lbs.	15	120
	60 lbs.	8	120
	70 lbs.	6	120
	75 lbs.	4	120
Barbell Preacher Curls	40 lbs.	10	120
	45 lbs.	8	120
	50 lbs.	6	120
	55 lbs.	4	120
Standing Alternate Dumbbell Curls	35 lbs.	10	120
	40 lbs.	8	120
	40 lbs.	6	120
	40 lbs.	6	120
Seated Hammer Curls	30 lbs.	12	120
	30 lbs.	10	120
	35 lbs.	6	120
	40 lbs.	4	120
Triceps
Triceps Cable Pushdowns	55 lbs.	20	120
	65 lbs.	15	120
	70 lbs.	12	120
	80 lbs.	10	120
	90 lbs.	8	120
Lying Triceps Extensions	25 lbs.	25	120
	35 lbs.	15	120
	40 lbs.	10	120
	45 lbs.	8	120
Triceps Parallel-Bar Dips	-	15	120
	-	12	120
	-	10	120
	-	8	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	0	-

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