SO IT BEGAN

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:
lionbeast on September 15, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
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
Barbell Bench Press180 lbs.860
180 lbs.860
180 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
45 lbs.1060
Triceps
Machine Triceps Extensions85 lbs.860
85 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.1060
20 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 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press280 lbs.1090
280 lbs.1090
280 lbs.1090
280 lbs.1090
Lying Leg Curls60 lbs.1290
60 lbs.1290
Leg Extensions70 lbs.1590
70 lbs.1590
Calves
Donkey Calf Raises240 lbs.1060
240 lbs.1060
Lower Back
Machine Low Back Extensions140 lbs.1060
140 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 miles45-

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