STEVE'S WORKOUT

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:
sfiveash on October 14, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Calves, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.1260
155 lbs.1060
165 lbs.860
Pec Deck Flyes60 lbs.1560
60 lbs.1260
70 lbs.1060
Thighs
Smith Machine Squats125 lbs.1290
135 lbs.1090
145 lbs.890
Lying Leg Curls70 lbs.1260
70 lbs.1060
Leg Extensions90 lbs.1260
90 lbs.1060
Back
Wide-Grip Front Pulldowns105 lbs.1260
110 lbs.1060
120 lbs.860
One-Arm Dumbbell Bent-Over Rows35 lbs.1560
40 lbs.1260
Biceps
Standing Barbell Curls60 lbs.1260
65 lbs.1060
70 lbs.860
Triceps
Triceps Cable Pushdowns55 lbs.1260
60 lbs.1060
65 lbs.860
Abs
Incline Sit-Ups--30
--30
--30
Hanging Leg Raises--30
--30
--30
Bridge (Plank)-130
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles20-
Incline Walk0.000 miles40-

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