This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
cbogle5400 on September 28, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press160 lbs.860
160 lbs.860
160 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
Incline Dumbbell Flyes30 lbs.1360
30 lbs.1360
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
Rope Extensions50 lbs.1260
50 lbs.1260
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 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges65 lbs.1090
65 lbs.1090
65 lbs.1090
65 lbs.1090
Standing Leg Curls25 lbs.1390
25 lbs.1390
25 lbs.1390
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Donkey Calf Raises250 lbs.1060
250 lbs.1060
Lower Back
Machine Low Back Extensions120 lbs.1060
120 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 miles60-

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