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:
sgrulke63512 on April 15, 2010
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press210 lbs.860
210 lbs.860
210 lbs.860
Pec Deck Flyes70 lbs.1260
70 lbs.1260
70 lbs.1260
Triceps
Machine Triceps Extensions90 lbs.860
90 lbs.860
Rope Extensions65 lbs.1160
65 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press300 lbs.1090
300 lbs.1090
300 lbs.1090
300 lbs.1090
Lying Leg Curls60 lbs.1490
60 lbs.1490
Leg Extensions80 lbs.1390
80 lbs.1390
Calves
Donkey Calf Raises260 lbs.1060
260 lbs.1060
Lower Back
Machine Low Back Extensions150 lbs.1060
150 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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