STRENTH & CARDIO

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:
Kupsec33 on February 16, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
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 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press165 lbs.860
165 lbs.860
165 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
Pec Deck Flyes60 lbs.1160
60 lbs.1160
Triceps
Lying Triceps Extensions75 lbs.860
75 lbs.860
Triceps Cable Pushdowns55 lbs.1260
55 lbs.1260
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats210 lbs.1090
210 lbs.1090
210 lbs.1090
210 lbs.1090
Lying Leg Curls60 lbs.1290
60 lbs.1290
60 lbs.1290
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Standing Calf Raises250 lbs.1060
250 lbs.1060
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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