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:
scottrn on October 08, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Lower Back, Thighs, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.1060
165 lbs.560
185 lbs.360
200 lbs.160
185 lbs.360
Incline Dumbbell Press30 lbs.1260
30 lbs.1260
30 lbs.1260
Shoulders
Standing Barbell Press120 lbs.860
120 lbs.860
120 lbs.860
Triceps
Lying Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts240 lbs.1060
300 lbs.560
310 lbs.360
320 lbs.160
330 lbs.360
Thighs
Barbell Squats205 lbs.1060
315 lbs.560
325 lbs.360
335 lbs.160
335 lbs.360
Back
Wide-Grip Front Pulldowns200 lbs.1260
200 lbs.1260
200 lbs.1260
Biceps
EZ Curl Bar Curls65 lbs.860
65 lbs.860
65 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Rowing Machine0.000 miles0-

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