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:
ryancronin on September 28, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Thighs
Barbell Squats105 lbs.12120
105 lbs.12120
105 lbs.12120
Angled Leg Press200 lbs.1290
200 lbs.1290
200 lbs.1290
Leg Extensions70 lbs.1290
70 lbs.1290
70 lbs.1290
Lying Leg Curls50 lbs.1290
50 lbs.1290
50 lbs.1290
Calves
Standing Calf Raises190 lbs.1060
190 lbs.1060
190 lbs.1060
190 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press130 lbs.1090
130 lbs.1090
130 lbs.1090
Incline Barbell Press100 lbs.1090
100 lbs.1090
100 lbs.1090
Decline Barbell Press130 lbs.890
130 lbs.890
130 lbs.890
Flat Bench Dumbbell Flyes35 lbs.1090
35 lbs.1090
35 lbs.1090
Biceps
Standing Barbell Curls55 lbs.1290
55 lbs.1290
55 lbs.1290
Suicide Curls35 lbs.2190
35 lbs.2190
35 lbs.2190
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Outdoor Running0.000 miles30-

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