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:
bradleyv on June 01, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Thighs, Abs, Shoulders, Trapezius, Biceps, Triceps, Chest, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions30 lbs.30120
50 lbs.20120
80 lbs.10120
90 lbs.8120
100 lbs.6120
100 lbs.4120
Barbell Squats125 lbs.10120
125 lbs.10120
125 lbs.10120
Angled Leg Press70 lbs.30120
150 lbs.24120
190 lbs.18120
220 lbs.12120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Behind-The-Neck Press45 lbs.20120
65 lbs.15120
85 lbs.10120
95 lbs.6120
110 lbs.2120
Trapezius
Barbell Upright Rows45 lbs.15120
65 lbs.10120
65 lbs.10120
65 lbs.10120
Shoulders
Seated Dumbbell Press25 lbs.15120
35 lbs.12120
40 lbs.8120
40 lbs.8120
Lateral Dumbbell Raises10 lbs.10120
12 lbs.8120
15 lbs.6120
15 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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