This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
EduardoV on May 30, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Trapezius, Shoulders, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.860
145 lbs.860
145 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1060
35 lbs.1060
Pec Deck Flyes50 lbs.1260
50 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.860
40 lbs.860
40 lbs.860
Wide-Grip Front Pulldowns95 lbs.1060
95 lbs.1060
Machine Pullovers50 lbs.1360
50 lbs.1360
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Trapezius
Barbell Shrugs30 lbs.1560
Barbell Upright Rows30 lbs.1560
Shoulders
Cross-Body Cable Raises30 lbs.1560
Front Cable Raises30 lbs.1560
Lateral Cable Raises30 lbs.1560
Machine Lateral Raises30 lbs.1560
Chest
Pushups-2060

Workout routine comments

i like this 1 it will help me thank u
 
May 30, 2009 at 10:42pm



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