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

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.15120
135 lbs.10120
160 lbs.8120
185 lbs.6120
215 lbs.4120
Incline Barbell Press125 lbs.8120
150 lbs.4120
165 lbs.2120
175 lbs.1120
Incline Dumbbell Press45 lbs.10120
50 lbs.8120
55 lbs.6120
Flat Bench Dumbbell Flyes45 lbs.8120
50 lbs.6120
55 lbs.4120
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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats85 lbs.20120
115 lbs.15120
135 lbs.10120
135 lbs.10120
185 lbs.6120
Lower Back
Deadlifts100 lbs.15120
140 lbs.12120
170 lbs.10120
170 lbs.10120
Thighs
Lying Leg Curls60 lbs.10120
70 lbs.8120
75 lbs.6120
85 lbs.6120
Dumbbell Lunges25 lbs.20120
25 lbs.20120
25 lbs.20120
25 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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